Grains are grains, whether they are whole or extremely processed. Grains contain gluten which is an inflammatory embryonic protein. Gluten inflames the small intestine and causes steep insulin spikes in the blood stream. Excessively high insulin levels signal the body to store fat in adipose tissue.
Oatmeal is grain.
Rice, although it contains no gluten, is still a grain and still causes an increase in insulin levels.
Fat is not the enemy. Unsaturated fats and even some saturated fats are essential to your body’s functioning.
Carbohydrates are not the enemy. Refined carbohydrates (sugars, grains and their products, etc) are. Fruits and vegetables are great carbohydrate sources.
There is no good substitute for animal products, specifically lean meats, as a protein source.
The protein in rice and beans is bound in fiber and elicits no glucagon response. Glucagon balances the insulin response. If you do not balance insulin levels with glucagon, you cannot lose body fat or gain muscle as efficiently.
Dairy releases more insulin than glucagon. It has its place but can be the source of “stubborn” body fat.
Ibuprofen should not be taken for sore muscles. It inhibits the inflammatory cascade which is how we build muscle.
The FDA’s recommended intake of fish oil is inadequate – 0.5g (500mg) per 10 lbs of bodyweight is the minimum intake. If you are an athlete you should be taking double that.
Cholesterol is a hormone produced in the body, and is vital to the cells of all mammals. There are no such things as “good” or “bad” cholesterol, only density of particles.