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<v Speaker 1>You can take a good oil like extravergent olive oil,

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<v Speaker 1>and you can turn it into a bad oil that's

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<v Speaker 1>rancid and it's inflammatory if you cook it too high.

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<v Speaker 1>So it's really important that the oils that you're cooking

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<v Speaker 1>with that each one you're making sure that you're not

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<v Speaker 1>going above their smoke point.

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<v Speaker 2>You're listening to the Plant Based Diet podcast where we

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<v Speaker 2>talk about all things plant based. I'm mister Garfin, the

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<v Speaker 2>host of this show and founder of Alternative Food Network.

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<v Speaker 2>Join me in my amazing array of guests who are

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<v Speaker 2>a mix of healthcare professionals, industry executives, and people with

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<v Speaker 2>an interesting story to tell about their plant based journey.

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<v Speaker 2>Let us help you with your journey wherever you're at

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<v Speaker 2>to learn the what, why, and how to eat plant based. Hello. Everyone,

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<v Speaker 2>I hope you're doing well today. Today's episode is going

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<v Speaker 2>to be pretty short and to the point. We are

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<v Speaker 2>talking about oils, the kind you cook with. Now. For years,

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<v Speaker 2>we've been told that certain oils are heart health well

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<v Speaker 2>others should never be in our kitchens. But here's what

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<v Speaker 2>most people don't realize. Some cooking oils can become unstable

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<v Speaker 2>at high heat, lose nutritional value and even create compounds

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<v Speaker 2>linked to inflammation. So today to help us make some

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<v Speaker 2>better choices in our kitchen when cooking, baking, and making dressings.

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<v Speaker 2>I'm joined by doctor Alicia Newsom, who has completed her

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<v Speaker 2>doctorate in chiropractic, master's level studies and sports health science

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<v Speaker 2>and nutrition, along with training in functional medicine and genetics.

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<v Speaker 2>And just a reminder that you can find more of

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<v Speaker 2>Alternative Food Networks content at Alternative Food Network, on Instagram

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<v Speaker 2>and LinkedIn. And now i'd like to welcome doctor Alicia Newsom.

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<v Speaker 3>Thank you for having me here today.

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<v Speaker 2>You know it was interesting I was reading your bio

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<v Speaker 2>and even though today we're going to be talking about oils,

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<v Speaker 2>cooking oils, baking oils, everything to do with oils, your

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<v Speaker 2>bio has you're doing all sorts of things, so perhaps

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<v Speaker 2>we can connect some of the dots for the audience.

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<v Speaker 1>There's a few different ways that people work with me,

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<v Speaker 1>and one is I'm a functional medicine doctor. I work

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<v Speaker 1>with women all over the country and primarily women struggling

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<v Speaker 1>with hormonal imbalances, trouble losing weight, issues with focus, energy,

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<v Speaker 1>digestion issues and really help them get to the root

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<v Speaker 1>cause of what's going on, and then everything that I

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<v Speaker 1>do is without drugs or surgery, and then what my

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<v Speaker 1>business has evolved in over time that turned into me

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<v Speaker 1>doing more executive advisory work, so people that are wanting

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<v Speaker 1>to scale their business without burnout. So that's really big

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<v Speaker 1>when it comes to our hormones. So that's how those

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<v Speaker 1>two started to link together. And I have an integrated

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<v Speaker 1>framework where I work with women on body.

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<v Speaker 3>Being like who are you being?

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<v Speaker 2>Like?

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<v Speaker 3>How are we showing up in life? What do we

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<v Speaker 3>believe about ourselves?

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<v Speaker 1>And then also business and then I also work with

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<v Speaker 1>teams as well within a lot of these companies where

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<v Speaker 1>I either work with their executive team or different groups

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<v Speaker 1>within the company doing wellness challenges.

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<v Speaker 2>That's a very interesting mix of skills that you have

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<v Speaker 2>and that you actually practice, or a coach or advice

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<v Speaker 2>in all those different areas. I will say for the audience,

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<v Speaker 2>the reason we're not talking about hormones is because we

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<v Speaker 2>did not too long ago, a couple of episodes on hormones,

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<v Speaker 2>so I thought, that's not what we're going to talk

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<v Speaker 2>about today again. But if anyone does want to listen

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<v Speaker 2>to those episodes, you can check out Plant Based diet.

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<v Speaker 2>It's a few episodes ago, and just so people understand,

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<v Speaker 2>I find that people are asking me a lot what

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<v Speaker 2>is a functional medicine doctor, what is that? And that

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<v Speaker 2>perhaps if you can explain that, that'll also help explain

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<v Speaker 2>why we're talking.

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<v Speaker 1>About Yeah, yeah, because you probably think most doctors aren't

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<v Speaker 1>talking to me about oils.

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<v Speaker 2>Yeah, you know.

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<v Speaker 1>So in functional medicine, think about it that Let's say

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<v Speaker 1>that you have a headache. You can go take some

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<v Speaker 1>ibuprofen or some tile and all motrend, whatever you prefer,

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<v Speaker 1>and that headache will most likely go away, unless there's

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<v Speaker 1>some other things going on. But you take your tile

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<v Speaker 1>and all your headache goes away. You feel better, but

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<v Speaker 1>you did not have a headache because you had a

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<v Speaker 1>tile and all deficiency. There's something else going on inside

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<v Speaker 1>of the body. So in functional medicine, we're looking underneath

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<v Speaker 1>the surface to see what's really going on. What's the

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<v Speaker 1>root cause of why someone may have in my case,

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<v Speaker 1>issues with hormones, low energy trouble, losing weight, digestion issues,

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<v Speaker 1>all of those different types of things. So we're really

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<v Speaker 1>looking at the root and we're looking at what's going

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<v Speaker 1>on holistically with a person. So instead of like just

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<v Speaker 1>looking at the heart or just looking at the brain,

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<v Speaker 1>or you know, just looking at the hormones, we're really

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<v Speaker 1>looking at everything in your body when it comes to toxins,

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<v Speaker 1>when it comes to deficiencies, which could be nutrition, it

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<v Speaker 1>could be sleep, it could be digestion. And then we're

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<v Speaker 1>also looking at mental emotional stress and how that impacts

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<v Speaker 1>the body as well.

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<v Speaker 2>Right, And we talk a lot on this show about

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<v Speaker 2>the pillars of health, so you just mentioned several of them,

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<v Speaker 2>So okay, let's get into oils.

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<v Speaker 1>It really does impact our hormones, It impacts our health

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<v Speaker 1>like all of these different types of things. And it's

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<v Speaker 1>something people use every day and don't always think about

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<v Speaker 1>am I using the right oils or you know which

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<v Speaker 1>one should I use? And there's so much information out there,

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<v Speaker 1>so I'm excited about this topic.

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<v Speaker 2>What oils should we avoid?

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<v Speaker 3>All Right?

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<v Speaker 1>So a lot of the oils that you want to avoid,

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<v Speaker 1>and why is because some oils can be very inflammatory

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<v Speaker 1>to the body. Okay, And the oils that you want

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<v Speaker 1>to avoid are going to be your vegetable oils, canola oil,

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<v Speaker 1>soybean oil, corn oil, peanut oil, cottonseed oil, some flower oil.

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<v Speaker 1>Those are some of the less popular ones. But the

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<v Speaker 1>more popular ones are going to be your vegetable oil,

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<v Speaker 1>canola oil, peanut oil. And that's because a lot of

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<v Speaker 1>these oils they go underneath very heavy processing techniques that

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<v Speaker 1>are good because they make them shelf stable. You can

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<v Speaker 1>go to the grocery store, they can sit there for years,

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<v Speaker 1>and then you bring them home. They can sit on

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<v Speaker 1>your counter for years. But when you think about things

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<v Speaker 1>in nature and the things that are healthy for us

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<v Speaker 1>to consume, none of it lasts forever, right, none of

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<v Speaker 1>it's lasting for years and years and years. The other

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<v Speaker 1>thing is is that the way that these oils are processed,

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<v Speaker 1>they're oftentimes extracted with high heat, and a lot of

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<v Speaker 1>them go through different deodorizing processes that create trans fats

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<v Speaker 1>and then, as you know, a lot of that is

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<v Speaker 1>not good on the body at all when it comes

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<v Speaker 1>to our cardiovascular health, when it comes to inflammation overall

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<v Speaker 1>in the body.

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<v Speaker 3>So those would be the top ones to avoid.

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<v Speaker 2>And then when it comes to cooking, what are the

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<v Speaker 2>best oils to you?

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<v Speaker 1>All right, So it's very important to know a few

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<v Speaker 1>things when it comes to cooking, and that is the

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<v Speaker 1>smoke point.

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<v Speaker 3>Okay, So you can.

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<v Speaker 1>Take a good oil like olive oil, extravergin olive oil,

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<v Speaker 1>and you can turn it into a bad oil that's

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<v Speaker 1>rancid and it's inflammatory.

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<v Speaker 3>If you cook it too high.

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<v Speaker 1>So it's really important that the oils that you're cooking

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<v Speaker 1>with that each one you're making sure that you're not

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<v Speaker 1>going above their smoke points. So the best ones to

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<v Speaker 1>cook with for high heat are going to be your

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<v Speaker 1>avocado oil, and that could be refined avocado oil or unrefined.

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<v Speaker 1>Anytime you see refined versus unrefined, unrefined just means that

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<v Speaker 1>it went through less processing. It's more nutritious, it may

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<v Speaker 1>have more pronounced flavors, but the refined oils they can

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<v Speaker 1>withstand higher heat. So avocado oil is my go to

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<v Speaker 1>for cooking on high heat, as well as coconut oil.

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<v Speaker 1>Refine coconut oil can be good for cooking on high heat.

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<v Speaker 1>And then when you start getting into your olive oils,

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<v Speaker 1>that's where the most you want to do with olive

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<v Speaker 1>oil is just like a low heat light saltain. But

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<v Speaker 1>really it's best for drizzling onto foods there. But you

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<v Speaker 1>can do a little bit with that. You can do

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<v Speaker 1>some baking with it. And then butter is another one

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<v Speaker 1>as well too for those that consume butter. The main

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<v Speaker 1>thing with butter to make sure is one that is

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<v Speaker 1>graspped and then two that you're not heating it up

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<v Speaker 1>where it's turning brown.

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<v Speaker 2>And you've mentioned a couple times smoke points. Can you

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<v Speaker 2>explain exactly what you mean by that.

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<v Speaker 1>Yes, So the smoke point is the temperature where the

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<v Speaker 1>oils they basically start to burn. So now it's releasing

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<v Speaker 1>free radicals and then that creates damage to the cells

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<v Speaker 1>in the body. So it's really important that we're not

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<v Speaker 1>adding or taking a good oil and heating it higher

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<v Speaker 1>than its smoke point and then now it's rancid. It's

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<v Speaker 1>creating all these free radicals and then damaging the cells

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<v Speaker 1>of our body.

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<v Speaker 3>So that's what it is.

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<v Speaker 1>It's basically when the oil it stops glistening that's a

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<v Speaker 1>good thing to look at as well, and it starts

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<v Speaker 1>to burn and smoke.

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<v Speaker 2>We are going to put a link in our show

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<v Speaker 2>notes to this episode to your Healthy Cooking smoke point guide,

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<v Speaker 2>so if anyone I guess wants to read it up

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<v Speaker 2>a little further on smoke points, we'll have a link

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<v Speaker 2>for that. Perfect Okay, so we've talked about cooking, what

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<v Speaker 2>to avoid, what to use, What about for salad dressings

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<v Speaker 2>or dressings in general.

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<v Speaker 1>Yes, so olive oil is great for that extra virgin

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<v Speaker 1>olive oil. And the difference with extra virgin olive oil

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<v Speaker 1>versus virgin olive oil versus olive oil is how many

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<v Speaker 1>presses it's gone through. So just down the street from me,

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<v Speaker 1>we have an olive meal, and extra virgin olive oil

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<v Speaker 1>would be like that first press, so they press the

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<v Speaker 1>olive it's cold press. That's the other thing that's really

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<v Speaker 1>good about a lot of these oils here that I'm

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<v Speaker 1>about to talk about. You just they're cold pressed, so

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<v Speaker 1>you press them almost like squeezing lemon, and that first

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<v Speaker 1>bit of oil that comes out that it would be

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<v Speaker 1>considered the first press, and that's extra virgin olive oil.

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<v Speaker 1>The second press is when it's virgin olive oil, and

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<v Speaker 1>then from there you know olive oil. So the best

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<v Speaker 1>is going to be your extra virgin olive oil. Again,

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<v Speaker 1>you can lightly saltae with it, but it's great for

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<v Speaker 1>dressings and finishings.

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<v Speaker 3>Other good oils.

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<v Speaker 1>That are great for only gentle saltaeing and dressings and

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<v Speaker 1>finishing are going to be hempseed oil and wanna oil.

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<v Speaker 3>Those are great as well.

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<v Speaker 1>And then the ones that you don't ever want to

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<v Speaker 1>cook with, you don't ever want to heat them up,

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<v Speaker 1>they're just for dressing finishing are going to be flax

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<v Speaker 1>seed oil, pumpkin seed oil, almond oil, and Macadamian nut

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<v Speaker 1>oil is another really good one as well. And those

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<v Speaker 1>all have so many good properties in them. Anti inflammatory.

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<v Speaker 1>They're rich in omega three fatty acids, where those oils

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<v Speaker 1>we want to avoid, like the vegetable oils and the

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<v Speaker 1>canola oils. They are very high in omega six fatty

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<v Speaker 1>acids where we don't want too much of those, But

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<v Speaker 1>these oils are very good, and omega three fatty acids

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<v Speaker 1>mono unsaturated fats. They're rich in polyphenol, so very very healthy.

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<v Speaker 1>And all of these are great for just you know,

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<v Speaker 1>finishing or using as dressings on salads and things like that.

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<v Speaker 2>Yeah, you know, I'll admit I really just stick to

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<v Speaker 2>olive oil. Yeah, in my salad dressings.

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<v Speaker 1>You know, olive oil, maybe some balsamic vinegarette.

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<v Speaker 2>Yeah, But in terms of oils, I've never used. I mean,

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<v Speaker 2>I use hemp seeds the seeds. You know, in my breakfast,

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<v Speaker 2>I use ground flax. It also breakfasts, but I don't

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<v Speaker 2>use them as oils.

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<v Speaker 1>Yeah, they can be fun and they can add some

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<v Speaker 1>like nutty flavors, more earthy flavors and things like that

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<v Speaker 1>to different dishes.

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<v Speaker 2>Now, what about for baking, because I like to bake,

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<v Speaker 2>and I'll tell you I have used I don't know

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<v Speaker 2>if this is right or not, but I have used

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<v Speaker 2>avocado oil in baking and it seems to be fine.

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<v Speaker 3>Yep.

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<v Speaker 1>Avocado oil is great because it has such a high

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<v Speaker 1>smoke point, so you can use it in you can

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<v Speaker 1>use it in baking, and it really just depends on

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<v Speaker 1>how high you're baking something. You can use coconut oil

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<v Speaker 1>in baking, that's great. The for refined it's typically four

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<v Speaker 1>hundred and fifty degrees that you won't want to go above,

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<v Speaker 1>and most things that were baking, we're not going that high.

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<v Speaker 1>Unrefined would be three hundred and fifty degrees, So it

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<v Speaker 1>just depends on how hot things are getting there often.

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<v Speaker 2>Not really baking more than three point fifty, I don't think.

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<v Speaker 3>Yeah.

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<v Speaker 1>So, yeah, a lot of those same oils, even olive oil,

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<v Speaker 1>can be used in baking as well. Just sometimes when

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<v Speaker 1>we get to that skillet where we have to be

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<v Speaker 1>careful you know, which oils were using to make sure

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<v Speaker 1>that we're not making them inflammatory.

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<v Speaker 2>Okay, so so for baking again, avocado oil and coconut oil.

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<v Speaker 3>That's what you would yes, Yes.

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<v Speaker 2>Is there anything I know this was intended to be

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<v Speaker 2>a quick and dirty episode about oils, but is there

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<v Speaker 2>anything that we didn't cover that you would like to mention?

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<v Speaker 1>I mean, really just have fun in the kitchen. Oh,

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<v Speaker 1>like you said, like having not tried some of the

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<v Speaker 1>other oils, like, it can be.

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<v Speaker 3>Fun, you know.

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<v Speaker 1>I also look at cooking as something that allows us

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<v Speaker 1>to get more into our creative energy, you know, and

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<v Speaker 1>it can be it can really help d compress us,

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<v Speaker 1>especially if we've had like stressful days as long as

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<v Speaker 1>cooking doesn't trust you out.

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<v Speaker 2>You know.

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<v Speaker 1>But to be able to just like cook and experiment,

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<v Speaker 1>it's always something really fun. I even wrote it down.

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<v Speaker 1>Every morning, I write down like my goals for the day,

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<v Speaker 1>and I have this new journal that then says, like

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<v Speaker 1>what's my reward? And it's always hard for me to

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<v Speaker 1>come up with a reward, but I today I was.

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<v Speaker 3>Like, I'm going to make that ice cream.

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<v Speaker 1>There's this recipe that I've been looking for for this gelato,

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<v Speaker 1>So I'm gonna make that today.

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<v Speaker 3>When I finish everything. What kind It's a strawberry gelata.

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<v Speaker 1>I've been making protein ice creams and now I'm going

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<v Speaker 1>to make a gelato tonight. So I am new to

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<v Speaker 1>it this past month. It's my new kind of thing

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<v Speaker 1>that I'm trying out, and my kids want to make

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<v Speaker 1>different things. My son is three and I read him

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<v Speaker 1>this Peete the Cat book every night, and he has

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<v Speaker 1>like all the flavors memorized.

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<v Speaker 3>So he's like, let's make the blue raspberry and you.

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<v Speaker 2>Know all of that very cute. Well, I guess you're

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<v Speaker 2>you're eliminating a lot of the sugar that's typically in

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<v Speaker 2>regular ice creams.

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<v Speaker 1>Yeah. Yeah, So I'll use stevia glycerate because it doesn't

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<v Speaker 1>have as much of an aftertaste as some of the

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<v Speaker 1>other stevia, So I'll use that as a sweetener. Yeah,

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<v Speaker 1>I'm experimenting.

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<v Speaker 2>All right, Well, it was great to meet you. If

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<v Speaker 2>someone who's listening wants to find you, where can they

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<v Speaker 2>do that?

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<v Speaker 1>Yes, So doctor alicianewsom dot com. That's my website and

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<v Speaker 1>then everything's my name. You can even just Google me

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<v Speaker 1>or Instagram, Facebook LinkedIn all of them. It's doctor Alicia Newsom.

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<v Speaker 1>We want to spell yes l I Cia Newsome with

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<v Speaker 1>an E at the end.

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<v Speaker 2>Right, great, okay, wonderful. Well again, easy, easy episode, but

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<v Speaker 2>hopefully informative for people, because anyone who's cooking or making

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<v Speaker 2>anything at home is going to be using some type

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<v Speaker 2>of oil. I hope you found this helpful. Please share, rate,

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<v Speaker 2>leave a review, and follow Plant Based Diet on your

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<v Speaker 2>favorite podcast listening platform. You can find us on YouTube

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<v Speaker 2>and Instagram at Alternative Food Network. We also publish a

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<v Speaker 2>monthly newsletter that includes plant based recipes, links to our

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<v Speaker 2>latest episodes, and the occasional giveaway. You can subscribe for

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<v Speaker 2>free by going to our website at alternativefoodnetwork dot com

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<v Speaker 2>and click the newsletter sign up button. Until next time,

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<v Speaker 2>Thanks for listening. All content provided or opinions expressed in

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<v Speaker 2>this podcast or for informational purposes only, and are not

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<v Speaker 2>a substitute for professional medical advice. Please seek advice from

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<v Speaker 2>your doctor or other qualified healthcare practitioner.