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Copyright© Ocean Robbins – All rights reserved
The 31 Day Food Revolution
HealYourBody,BanishExcessWeight,andChangeOurToxicFoodWorld
ByOceanRobbins
The31DayFoodRevolutionisaneater’sguidetoliberationfromatoxicfoodworld.Itoffers
readersanactionplantoeatingfoodthatishealthy,
humane,sustainable,anddelicious.Robbinsreveals
darksecretsthefoodindustrydoesn’twantyouto
knowthataremakingyouandthepeopleyoulove
sick.Andheshowsyouhow,injust31days,youcan
usethehealingpoweroffoodstohealyourgut,lose
excessweight,dramaticallyloweryourriskfor
diseasesincludingcancer,heartdisease,dementia
anddiabetes-andcontributetoahealthierplanet.
OceanRobbins,CEO,TheFoodRevolutionNetwork
Copyright© Ocean Robbins – All rights reserved
BOOKPROPOSALCONTENTS
BOOKSUMMARY.........................................................................................................4
INTRODUCTION...........................................................................................................7
PARTONE:DETOXIFY.................................................................................................19Day1:Clearawaythethreeworstfoodoffenders.................................................................................................21Day2:Endproblemdrinking..........................................................................................................................................22Day3:Saybye-byetobadsnacks..................................................................................................................................23Day4:Goorganicandavoidthedirtydozen............................................................................................................23Day5:Reducetoxicimpulses–&save23%onyourgrocerybill...................................................................24Day6:Practicewatersafety.............................................................................................................................................25Day7:Getridofdangerouscookware........................................................................................................................26Day8:Recoverfromfoodaddiction.............................................................................................................................27
PARTTWO:NOURISH.................................................................................................28Day9:Enjoyhealthypleasures.......................................................................................................................................30Day10:Enjoytherealsuperfoods...............................................................................................................................31Day11:Gonutsfornuts....................................................................................................................................................32Day12:Loveyourlegumes..............................................................................................................................................33Day13:Giveyourmicrobiomeaboost.......................................................................................................................34Day15:Spiceitup................................................................................................................................................................35Day16:Implementkitchenshortcuts........................................................................................................................36
PARTTHREE:GATHER................................................................................................38Day17:Findahealthyeatingally..................................................................................................................................39Day18:Makeagreatmealforsomeoneyoulove..................................................................................................40Day19:Startamealclub...................................................................................................................................................40Day20:Rewireyourbraintolovehealthyfood.....................................................................................................41Day21:Savoryourfood.....................................................................................................................................................42Day22:Eatwellwhenyoueatout................................................................................................................................43Day23:Bringfriendsandfamilyalong.......................................................................................................................45
PARTFOUR:TRANSFORM..........................................................................................47Day24:Cookorganic–nottheplanet.........................................................................................................................48Day25:EnjoyaMeat-freeMonday(oranyday)....................................................................................................49Day26:Makeyourfoodcruelty-free...........................................................................................................................50Day27:Justsay“no”todrugsinyourfood...............................................................................................................51Day28:Gonon-GMO...........................................................................................................................................................52Day29:Standupforhealthyfoodforall....................................................................................................................53Day30:Tellpoliticalleaders:Stopfundingthebadguyswithmytaxmoney!.........................................53Day31:SharetheFoodRevolution...............................................................................................................................54
CLOSINGCHAPTER:YOURPERSONALFOODREVOLUTION.........................................55
APPENDIX:RECIPESFORHEALTH...............................................................................55Breakfast...................................................................................................................................................................................56
Copyright© Ocean Robbins – All rights reserved
Lunch..........................................................................................................................................................................................56Dinner........................................................................................................................................................................................56Snacks........................................................................................................................................................................................56Deserts.......................................................................................................................................................................................56
RESOURCES................................................................................................................57
ABOUTOCEANROBBINS(NARRATIVE).......................................................................57
SHORTERPROFESSIONALBIO.....................................................................................62
Copyright© Ocean Robbins – All rights reserved
BookSummary
Weliveinatoxicfoodworld.Judgingbyitsactions,you’dthinkthatthefoodindustrydidn’t
caremuchaboutyourhealth.Andjudgingbyitsactions,you’dthinkthatthehealthindustry
didn’tcaremuchaboutyourfood.
Butasanyfirst-graderknows,youarewhatyoueat.Whichmeansthatinmostoftheworld,
themoderndietisbadnewsforyourarteries,yourbrain,andyourfuture.
In2013,theInstituteforHealthMetricsandEvaluation(IHME)attheUniversityof
Washingtoncompletedthelargeststudyofthecausesofdeathinworldhistory,andthey
concludedthatpoorfoodchoicescontributeto30.8milliondeathsperyearworldwide.With
morethanabillionpeoplenowoverweightorobese,andwithheartdisease,diabetes,
Alzheimer’s,andotherdiet-linkeddiseaseskyrocketing,it’sbecomeclearthatprofound
changeisneeded.
Butinspiteof—orperhapsevenbecauseof—thedepthofsufferinganddiseasethatwenow
seeasnormal,arevolutionisbuilding.Allovertheplanetpeoplearefedupwithtoxicfood,
havelosttrustinthemajorfoodcorporations,andarehungryforchange.
In2015,theBill&MelindaGatesFoundationannouncedthatithadliquidateditsinvestments
inMcDonald'sandCoca-Cola,sellingnearly$2billionworthofsharesinthetwocompanies.
CompanieslikeMcDonald’sandCoca-Cola,whichhavelongbeenseenasproudsymbolsof
Americancapitalism,arelosingtheirprivilegedstatusandcomingtobeseenasthreatsto
publichealth.Infact,in2015McDonald’sclosed700restaurants.
Copyright© Ocean Robbins – All rights reserved
Andmoreandmorepeoplearedirectingtheirmoneytogoodstuff.IntheUnitedStates,since
1987,whileconsumptionoffeedlotbeefhasdroppedbymorethan19%,organicfoodsales
haveincreasedbyover2600%.Since2006,thenumberoffarmers’marketsintheUnited
Stateshasincreasedby180%,andsalesofnaturalfoodshavegrowntobea$100billion
industry.Andsince2010,USsalesofcertifiednon-GMOfoodshavegonefromnothingtoover
$19billioninsales.
Changeisn’tjusthappeningintheU.S..OrganicfoodsaleshavemorethandoubledinEuropein
thelasttenyears.Andin2016,IndiananalystswereprojectingthatorganicfoodsalesinIndia
wouldtripleby2020.
Junkfoodstilldominatesthelandscape,buthealthyeatingisbeginningtomovefromtrendyto
mainstream.AndThe31DayFoodRevolutionisdesignedtohelpmillionsofpeopletakethe
nextstepintheirhealthyeatingjourney.
WrittenbyFoodRevolutionNetworkCEOOceanRobbins(sonof2-millioncopybestselling
authorandhealthyfoodadvocateJohnRobbins,andgrandsonofBaskin-Robbinsfounder
IrvineRobbins),The31DayFoodRevolutiongrowsoutofgenerationsofhistoryfromoneof
thefoodmovement’smostbelovedfamilies.Itwilldeliverapenetratingdiagnosisofwhat’s
actuallyfuellingthecurrentpredicament,andmoreimportantly,offeragalvanizingand
scientificallygroundedprescriptionfortransformation.Thisprescriptioncangiveusvastly
lowerratesofchronicillness,savetrillionsofdollarsinmedicalcarecosts,andprotect
millionsoflives.
Copyright© Ocean Robbins – All rights reserved
ThegoalofThe31DayFoodRevolutionwillbetosupportsustainablebehaviorchangethat
fuelsgreaterhealthandamorefulfillinglife.Theframeworkisoneofaction,withafocuson
solutions,storiesofhope,andpracticaltoolsthereadercanimplementeasilyandimmediately.
Asreaderstastetheflavorsofhealth,andreapthebenefits,theirliveswillchangeforthe
better–makingthemthebook’sforemostadvocates.
Withinaframeworkof31simple,proven,easytoimplementactionsteps,The31DayFood
Revolutionwill:
- Offerinsightsandrecipesforincorporatingthereal(andaffordable)superfoodsthat
canoptimizehealth;
- DemystifyGMOsandtherealimpactofagriculturalpolicies;
- Explaintheneuroscienceofchanginghabitsandtheprovenhealingpowerofgratitude;
- Empowerthereadertousefoodtobringfamilytogetherandtocreateamoreloving
andthrivinghome;
- Deliverasimpleroadmaptochoicesthatbuildnotonlyahealthierlife,butalsoa
healthierplanet.
The31DayFoodRevolutionwillbeatonceprofoundandpractical,radicalandcommonsense.
Framedby31positiveactionstepsthatanyonecantake,itwillincorporateanecdotesfrom
reallivesthathavebeentransformed;delicious,healthyandquickrecipes(providedbysome
oftheworld’sforemostfoodandhealthauthorities);andeasy-to-implementstrategiesfor
successthathavealreadybeentestedandprovenbythousandsofpeople.Thisbookoffersa
mapoutofourcurrentfoodmadnessandacompellingpathtowardsatrulyhealthy,
sustainable,just,humane,andvibrantfoodfuture.
Copyright© Ocean Robbins – All rights reserved
Introduction
Food’skindofanobsessioninmyfamily,andithasbeenforafewgenerations.
In1953,mygrandfather,IrvineRobbins,joinedwithhisbrother-in-law,BurtBaskin,tofound
the31flavorsicecreamcompany,Baskin-Robbins.Upuntilthen,mostpeopleseemedcontent
withthreeflavorsoficecream:vanilla,chocolate,andstrawberry.Butmygrandfatherwasa
consummateentrepreneur,andhesethisheartonofferingconsumersmanymoreoptions—
31tobeexact—oneforeachdayofthemonth.
Mydad,John,grewupwithanicecreamconeshapedswimmingpool,andthroughouthis
childhoodheenjoyedanabundanceofthefamilyproduct.Sometimes,heevenateicecream
forbreakfast.Hewasgroomedfromearlychildhoodtoonedayrunthefamilycompany.My
dad’schildhoodinnovationsincludedtheinventionofJamocaAlmondFudge(oneofthe
company’smosticonicflavorstothisday),andtherollouttoallthestoresofthefamous“pink
spoons”thatenabledcustomerstoenjoyfreesamplesoficecreamflavorspriortopurchase.
Butin1967,myGrandpa’sbrother-in-lawandbusinesspartner,BurtBaskin,becameveryill.
Hisdoctorsinformedhimthathewas,infact,dyingofheartdisease.
GrandpaIrvwasfacedwithachoice:hecouldsellthecompanyforalargesumofmoney,orhe
couldkeepthecompanyinthefamilyandtakeonmydad,thenabouttoturn20,ashisfuture
businesspartner.
Mygrandpadecidedtooffermydadthechancetojoininandhelprunthecompany.
Copyright© Ocean Robbins – All rights reserved
Mydadsaidno.
Therewasn’tmuchknown,then,abouttheconnectionbetweenfoodandhealth.Andveryfew
peoplethoughtthenthaticecreamcouldharmyou.Buticecreamismostlymadeoftwo
things:sugar,andhighfatdairy.Andmedicalresearchhassincemadeitclearthatthemore
sugarandthemorehighfatdairyproductsapersoneats,themorelikelytheyaretosuffer
fromheartdisease,diabetes,obesity,andotherfood-relatedailments.Andallmydadhadtodo
wastolookathisuncleBurt,onhisdeathbedattheageof54,toseethatthefamilyproduct
wasnohealthfood.
Ineverknewmydad’suncleBurt,becausehepassedonashorttimelater-sixyearsbeforeI
wasborn.ButIdoknowthathewasoneofthegreatestentrepreneursinAmericanhistory.He
hadgreatwealth,abusinessheenjoyed,andafamilyheloved.Butintheend,hehadnothing–
becausehelosthishealth,andhislife.
Mydaddecidedthathewantedtospendhislifedoingsomethingthatwouldmakepeople
healthier.Sohewalkedawayfromthecompany,andwithitfromanyaccesstoordependence
onthefamilywealth.Heleftapaththatwaspracticallypavedwithgold,andicecream,to
followhisown“rockyroad.”
Mydadhadsufferedfrompolioasachild,andgrewupfrequentlyfatiguedandill.Buthefellin
lovewithmymominBerkeleyinthe‘60s,andthetwoofthemsetoutonahealthylivingpath.
Theystoppedeatingprocessedfoods.Theygaveupicecream.Andtheybasedtheirdiet
aroundvegetablesandwhole,naturalfoods.Mydad’shealth,andenergy,steadilyreturned.
Beforelong,heandmymommovedtoaremotelittleislandoffthecoastofBritishColumbia,
Copyright© Ocean Robbins – All rights reserved
Canada,wheretheybuiltaoneroomlogcabin,grewmostoftheirownfood,practicedyoga
andmeditationforseveralhoursaday,andnamedtheirkid“Ocean.”
Theysaythattheyalmostnamedme“Kale.”I’mnotsurewhetherthey’rejokingaboutthat,but
I’msogladtheytookthemoreconservativerouteonthisone.
Butwedideatalotofkale–alongwithcabbage,carrots,onions,broccoli,chardandother
vegetablesthatmyparentsgrew,plusrice,sprouts,buckwheatandbeans.Foratreat,onceina
bluemoon,we’dhaveafewdropsoforganicblackstrapmolasses.Ithinkwewentthrough
aboutabottleayear.
ThoughmychildhoodfoodwassimpleandSpartan,andmyfamilywasmonetarilypoor(when
mydadwalkedawayfromBaskin-Robbins,hemadeachoicetodeclineanyaccesstoor
relianceonhisfather’swealth),Igrewupfeelingrich.BecauseIhadtimewithmymomand
dad,ahealthyenvironment–andahealthylife.
Infact,Ibecameanaccomplisheddistancerunner,completingmyfirstmarathonattheageof
ten.
Mydadwentontostudythehealthimpactoffoodchoicesandtosharewhathewaslearning
withtheworld.Hislandmarkbestsellers,includingDietforaNewAmerica,inspiredmillionsof
peopleandhelpedtogalvanizethemodern“healthfood”movement.Themediawastickledby
thenotionofawould-beicecreamheirbecomingahealthyeatingspokesperson,andcalled
mydadthe“rebelwithoutacone.”
Copyright© Ocean Robbins – All rights reserved
Tensofthousandsofpeoplewrotemydadletters,manyofthemhand-written,sharinghowhis
workhadchanged—sometimesevensaved—theirlives.Oneoftheliveshisworkimpacted,as
fatewouldhaveit,wasthatofmyownGrandpaIrv.
In1989,GrandpaIrv,theninhisearly70s,wassufferingfromsomeserioushealthconditions,
includingdiabetes,heartdisease,andweightproblems.He’dalwayseatenthemoderndiet,
plusadoublescoopoficecreamontop,andnowhewasfacingthemoderndiseases.Grandpa
Irv’scardiologisttoldhimthathedidn’thavelongtolive–unlesshechangedhisdiet.Andthen,
thegooddoctorhandedhimacopyofmydad’sbook,DietforaNewAmerica,andencouraged
himtofollowitsadvice.
Remarkablyenough,mygrandpadid.Hestartedeatingalotlessprocessedfoodsandlessmeat.
Hegaveupsugarand,amazingly,heevengaveupicecream.Hestartedeatingalotmorefruits,
vegetables,andwholefoods.
Andhegotresults.
Beforelong,GrandpaIrvhadlost30pounds,hadgottenoffallofhisdiabetesandblood
pressuremedications,possessedmoreenergythanhe’dhadindecades,andhisgolfgamehad
improvedbysevenstrokes.Hestartedtakingmorningwalkswithhisdog,andbeforelongwas
traversingseveralmileseachday.Despitereceivingagrimprognosisinhisearly70s,heended
uplivinganother19morehealthyyears.
Copyright© Ocean Robbins – All rights reserved
Onemorning,aswewerevisitingmygrandparentsattheirhomeinRanchoMirage,California,
mygrandpawentoutforhismorningwalk.MydadandIweretrainingforamarathon,andwe
tookthesametimetoheadoutforamorningrun.Mygrandpacheeredforusaswecruisedby.
I’llalwaysrememberthatmorningbecausetome,it’savividreminderofthepoweroffood
choicestofuelahealthylife,ineverygeneration.
Inmyfamily,we’veseenintimatelyhowfoodcanharm,asinthecaseofmydad’sUncleBurt,
orheal,asmyGrandpaandsomanyothershavediscovered.
Attheageof16,inspiredbymyfamily’sexperiencesandbythelegacyofleadershipmodeled
bythetwogenerationsbeforeme,Itestedoutofhighschoolandfoundedanon-profit
organizationcalledYES!.Ourgoalwastomobilizeyoungpeopletosay“yes”tolifeandfood
choicesthatwouldsupporttheirhealthandthehealthofourplanet.
Overthenext20years,Iraisedmoney,builtanorganization,andledworkshopsandtrainings
forhundredsofthousandsofyoungleadersfrommorethan65nations.
AsItraveledtheglobe,Ihadtheopportunitytoseehowpeoplelive,andeat,inmanydifferent
partsoftheworld.IdinedonhummuswithBedouinsintheMiddleEasterndesert,onquinoa
withindigenousleadersinPeru,onblackricewithfarmersinThailand,onpotatoesandsweet
cornwithcorngrowersinIndiana,andoncollardsandblack-eyedpeaswithAfrican-
AmericansinruralAlabama.
Copyright© Ocean Robbins – All rights reserved
EverywhereIwent,Iwasconnectingandcollaboratingwithleadersandchangemakers.And
everywhere,foodwasthegluethatbroughtustogether.Imetpeopleallovertheplanetwho
wereuptosomethinggood,oftenindifficultcircumstances.
Theirstorieshaveshapedmeandgalvanizedmyprofoundcommitmenttohealthyfoodforall.
I’velearnedsomuchfrompeopletowhomhungerandmalnutritionaren’tstatisticsona
UNICEFchart-they’readailyreality.Someofthemhavelivedthroughwars,havelostfamily
andlovedonesinsenselessviolence,andaretothisdaygratefuliftheyhaveanythingatallto
putintheirbellies.AndI’vebeeninspiredbythosesamepeopleasthey’vebuiltlocal,resilient
economiesthathelptoalleviatepovertyfromthegroundup.
I’veworkedwithindigenousleadersintheAmazonrainforest,whosharedwithmethe
devastatingimpactthatglobalmeatconsumptionwashavingontheirhome,ascattleranchers
burnttheforestdownsowecouldbuycheapburgersatfastfoodrestaurants.Andthrough
YES!,thenon-profitorganizationthatIfounded,I’vehelpedtoraisemoneysothatthese
leaderscouldbuyairplaneswithwhichtomonitortheirforesthomeandhelptokeepout
illegalminingandcattleranching–intheprocess,helpingtosavetherainforestswhich
functionaslungsforourplanet.
I’veworkedwithcommunityorganizersinDetroit,Michigan,wherethemedianhomesale
priceis$33,000andwheretherearethousandsofvacantlotsandpeoplewhoarefinancially
destitute.Detroitisacitywheretheunemploymentratewasrecentlyashighas24%.AYale
UniversitystudyfoundthatmorethanhalfofDetroitresidentsliveinareasthathaveseverely
limitedaccesstohealthyfood,andthatthismakesthem“morelikelytosufferordie
Copyright© Ocean Robbins – All rights reserved
prematurelyfromadiet-relateddisease.”Andyetinthemidstofthisintensepoverty,asignof
hopeisemerging.Detroithasbecomeaworldleaderinthecommunitygardenmovement,
withmorethan1,400urbanfarmsandcommunitygardens.Insteadoffightingingangwars,
someofthecity’syoungpeoplearegrowingtomatoesandfeedingtheirneighborhoods.
Communitygardensaregivingmeaningfulworktotheunemployed,they’rebringinghealthful
nourishmenttofooddeserts,andthey’rehelpingtorestorethefabricofcommunity.
ButforalltheworkIwasdoing–Ikeptfeelingthatitwasn’tenough.Theglobalfoodsystem
wassteadilychurningouttastybutdeadlyproductslacedwithchemicals,pesticides,
hormones,antibiotics,andothertoxins.Allovertheworld,ratesofobesityanddiabetesjust
keptonrising.Inmanycountries,includingtheUnitedStates,lifeexpectancywasactually
goingdown.
In2012,IdecidedthatIcouldmakethegreatestimpactontheInternet,withadirectfocuson
food.SoIjoinedwithmydad(andnowcolleague)tolaunchanonlineeducationandadvocacy
communitycalledtheFoodRevolutionNetwork.
Sincethattime,I’vehadthetremendousprivilegeofworkingwithandlearningfromsomeof
thetopfoodexpertsontheplanet.
Andperhapsmostimportantlyofall,I’vehadtheopportunitytoworkwith,learnfrom,and
supportacommunityofmorethan850,000peoplefrommorethan180nationswhohave
participatedinouronline“FoodRevolutionSummits.”
Copyright© Ocean Robbins – All rights reserved
Timeandtimeagain,Ihearfrompeoplewhoarefedupwithtoxicfood,whoaresickoffeeling
sick,andwhoaredisillusionedwiththestatusquo.Whatfrustratessomanyofthesepeopleis
thattheydon’treallyknowwhatthesolutionsare.
Perhapsyoucanrelate.
Chancesare,youknowthere’salotofunhealthyfoodintheworld.Andyoutrytostayaway
fromit.Butinatoxicfoodworld,itsometimesfeelslikegravityispullingyouinthewrong
direction.Family,habit,socialpressures,price,confusion,andstresscanallconspiretomake
healthyeatingdifficulttosaytheleast.
Iwrotethisbooktomakehealthyeatingeasy,simple,andfun.
Thisbookisforyouifyouwanttoleveragethepoweroffoodtofightcancer,diabetes,heart
disease,dementia,andotherchronicailments.It'sforyouifyouwanttostepintomorehealth,
vitality,mentalclarity,andjoythanyoumighthaveeverknowninyourlife.Andit’sforyouif
youwanthealthyfoodtobeaccessibleandaffordabletoeveryone.
Yourbodywasn’tjustmeanttosurvive.Itwasmeanttothrive.
Thisbookisyourroadmaptothehealththatyoudeserve.
Perhapsyou’remotivatedbysufferingordisease.Perhapsyou’remotivatedbyvisionsofthe
healththatyouwant.Eitherway,thesimplestepsyou’lldiscoverinthisbookcouldchangethe
courseofyourlife.
Copyright© Ocean Robbins – All rights reserved
Oneofthemostwidespreadmisconceptionsofourtimesisthatdiseaseslikeheartdiseaseand
cancerarecausesofdeath.Butthey’renot.
They’reactuallysymptoms.
Forhundredsofthousandsofpeopleeveryyear,theactualcauseofdeathisdietandlifestyle–
whichcreatesconditionsoutofwhichsymptomslikecancer,heartdisease,diabetes,obesity,
asthma,andevendementiaarepronetoemerge.
In2013,aglobalcollaborativeofscientistsledbytheInstituteforHealthMetricsand
Evaluation(IHME)attheUniversityofWashingtoncompletedthelargeststudyofriskfactors
fordeathanddisabilitieseverconductedinhumanhistory.Theirstudyanalyzeddeathand
disabilityfrom291diseases,conditions,andinjuriesaswellas67riskfactors,overthecourse
of20years.
Theirresultingreport,titledTheGlobalBurdenofDisease,concludedthatpoordietisthe
biggestcontributortomorethan30milliondeathsperyearworldwide.AndintheUnited
States,theyconcludedthatdietaryfactorsarecausing672,282deathsannually.Thismeans
thatmoreAmericansaredyingfromdiet-causeddiseaseeachyear,thandiedinWorldWar1,
WorldWar2,theKoreanWar,theVietnamWar,theAfghanWar,andbothIraqwars,combined.
Butthistimetheenemyisn’tanothercountry.It’sourownchoices.
PatSpensley,MDisafamilypracticedoctorinNewburgh,Oregon.Likemostdoctors,he
learnedverylittleinmedicalschoolaboutnutrition.In2013,facedwithsevereasthmaand
Copyright© Ocean Robbins – All rights reserved
obesity,Dr.SpensleyparticipatedinaFoodRevolutionSummitthatmydadandIhosted.In
thefollowingyear,afterchangingtoawholefoods,plant-strongdiet,Dr.Spensleylost50
pounds,andhishealthandenergylevelsimproveddramatically.Thisinspiredhimto
transformhismedicalpractice.Now,hetalkstohispatientswithenthusiasmabouthowto
preventosteoporosisandcancer,andabouthowtoavoidhypertension,obesity,andheart
disease.Healsohelpsthemtostayoffofdrugs,andtostayawayfromdoctor’soffices.Dr.
Spensleyhaslivedatransformation,anditbringshimtremendoussatisfactiontonotonly
treatthesymptomsofdisease,buttoactuallyhelphispatientstobewell.
Dr.Spensleyisnotalone.Andneitherareyou.Ifyoucareaboutyourhealth,andifyouknow
thatfoodmatters,you’repartofaglobalgroundswellofpeoplewhoarestandingup,getting
informed,andchangingthecourseoffoodhistory.
Twogenerationsago,myfamilybroughttheworld31flavorsoficecream.Thaticecream
hasinspiredfunandpleasureformillionsofpeople.
Butthere’sadeeperpleasurethatcomesfromhealth,fromknowingthatyou’redoingtheright
thingforyourbody,fromhavingtheenergyandthementalclaritytodowhatyoulove,andfor
beingpartofafoodrevolutionthat’sbuildingahealthierworldforeverybody.
Inthelongrun,31flavorsofhealthcanbringyoufarmoresatisfaction,andevenmore
pleasure,thananynumberoficecreamflavors.Whenyoubringyourfoodchoicesinto
alignmentwithwhatyoumostwantforyourhealth,andforyourlife,somethingremarkable
happens.
Copyright© Ocean Robbins – All rights reserved
Yourbloodflowimproves,andyouhavemorevitality.Youstarttosleepbetter.Mysterious
ailmentsdisappear.Yourmindbecomesclearer.Excesspoundsmeltaway.Andyourlifetakes
onagreatersenseofmeaningandinspiration.
Withthisbook,you’lldiscoverwhat’spossibleforyourlife,andforyourworld.You’llseehow
youcansavemoneyandenjoymorefoodpleasure–whileyoufightcancer,heartdisease,
diabetes,andaging.You’llunlocklittle-knownsecretstohelpyoulivewithgreatervitalityand
joy.Andyou’llfindouthowyoucanbepartofasomethingpowerful,andsomethingwonderful,
thatischanginghowfoodisgrown,prepared,andconsumed,fromfarmtotable,andfrom
grocerystoretokitchen.
I’msogladyou’rehere.Shallwegetstarted?
HowToUseThisBook
Therearetwobasicwaysyoucanusethisbookforoptimalresults.1)Youcanreaditallthe
waythrough,andthengobackandtakeadaywitheachaction;or2)Youcanstartoutwith
chapterone,andreadandimplementachapterperdayfor31days.
Dependingonyourcurrentfoodandlifestyle,it’spossiblethatyoualreadyimplementsomeof
theactionsinthisbook.Ifthat’sthecase,thenthosedayswillbeespeciallyeasyforyou.Ihope
youtakeeveryactioninthisbook.AndIhopeyoustayonthejourneyfor31days
consecutively-becausethat’showyou’llreapthegreatestrewards.Butifyouneedtopush
“pause”whiletherelativesvisit,orwhileyougoonafamilyvacationtoTimbuktu-that’sfine.
Justcomebacklaterandpickuprightwhereyouleftoff.
Copyright© Ocean Robbins – All rights reserved
Evenfiveoftheactionsinthisbookcanmakeaveryrealdifference,andtenwillbelife-
changing.Doitall–andyoujustmightchangeyourworld.Welcometothefoodrevolution.
Copyright© Ocean Robbins – All rights reserved
PartOne:Detoxify
Let’sfaceit,wehaveatoxicfoodworld.Ifyoutriedtodesignadiettopromoteheart
disease,cancer,anddiabetes,you’dbehardpressedtodobetterthanwhatmanyofusare
eatingalready.
Inthedevelopedworld,wenowhavethedubiousdistinctionofhavingthemostaddictive
andmostnutritionallyinferiorfoodinthehistoryofhumanity.Thesheernumberof
chemicalfoodadditivesinusetodayisstaggering,andthegallingrealityisthatmanyof
themhavebeendeclaredsafeonlybythecompaniesmakingthem,withoutanytestingor
oversightfromgovernmentalagencies.
Thefoodindustryoftentellsusthatthereare“goodforyoufoods”and“funforyoufoods”,
andthekeyisahealthybalance.Butit’samazinghowoftenthese“funforyou”foodsturn
outtofuelsufferinganddisease,andeventobeaddictive.Howmuch“fun”iscancer,or
heartdisease,ordiabetes,ornotbeingabletorememberthenamesofyourkidsbecause
you’vedevelopedAlzheimer’s?
Inthiscontext,eatingreal,wholesomefoodcansometimesseemlikesomekindofaradical
orevenrevolutionaryaction.Butitisinfactoneofthemostbasic,practicalandeffective
actsyoucantake.
Formanypeople,thefirststepistoclearawaythetoxins.Andyoumaybesurprisedto
discoverhowmanyofthefoodsthatareubiquitousinthemodernworldturnouttobe
toxic.Manyofthemareevensoldinhealth-foodstores.
Copyright© Ocean Robbins – All rights reserved
Inthechaptersthatfollow,Iwillguidethereaderwithsimplestepstofreetheirkitchenof
themostunhealthyfoodsthatarethere.
Nooneneedstotakeapledgeofpurity,ortoenrollinregularinspectionsfromthefood
police.Rather,PartOneprovidesaspaciousandwelcominginvitationtogetinformedabout
someoftheoftenhiddentoxinsthatmaybecausingharm–andtoclearthespacefor
greaterhealthandwellness.
Oneofthemostdangerousmythsofourtimesisthathealthyeatingneedstobeconfusing.
Andwhileit'struethatmanyso-calledexpertsareoftenpointingindiametricallyopposing
directions,therealityisthatmuchoftheconfusionfacedbythepublicisnotsharedby
seriousresearchers.Ithasbeen,toasignificantextent,manufactured.
From2005to2007,DavidKatz,MD,servedasGoodMorningAmerica’smedicalcontributor.
Hetoldmethatduringthattime,hewastoldnevertoofferthesamenutritionaladvicetwo
weeksinarow.Theinterestofthemainstreammedia,hediscovered,isnotprimarily
educationorclarity.Theprimaryinterestisattractinganaudience.Fromthisvantagepoint,
ifyousaythesamethingaboutnutritionafewtimesinarow,theperceptionofthe
producerontheshowisthatit’sboring.Andboringmeansalossofratingsand
advertisementrevenues.
Thetruthis,mostfoodandhealthresearchersareneithercluelessnorconfusedaboutthe
basiccareandfeedingofhomosapiens.Modernmedicalscienceisquiteclearaboutthe
dietarypatternsthatcan,inthevastmajorityofcases,helptopreventorevenreversemany
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ofthechronicailmentsofourtimes.Andinthechaptersthatfollow,thereaderwillbe
guidedtoputthatclarityintoaction.
TakeTheQuiz:HowToxicIsYourKitchen
Tostartpartone,asforallfourpartsofthisbook,readerswillbegivenashortquizwhich
willenablethemtoself-assess.Thequizthatbeginspartonerevealshowtoxictheir
kitchenis,onascoreof1-10.They’llalsobeinvitedtotakethequizonlineiftheywantto
seehowtheirscorecomparestootherquiz-takersandtoshareintheThe31DayFood
Revolutionjourneywithco-horts.
Day1:Clearawaythethreeworstfoodoffenders
I’llofferanoverviewofsomeofthemostwidelyconsumedfoodsthatmedicalresearch
findstobeassociatedwithnegativehealthoutcomes.Someofthefoodsinthis“topten”
maysoundfamiliar.Othersmaysurpriseyou.
1. Addedsugars
2. Whiteflour
3. Friedfoods
4. Processedmeats
5. Sugarysodas
6. Dietsodas
7. Corn&soybeanoil
8. Grain-fedbeef
9. Carageenan
10. Commercialdairyproducts
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We’lllookatsomeofthe“sneaky”placesthatsomeofthesehazardousfoodsshowup,and
attheprofoundanddocumentedhealthbenefitsofavoidingthem.
Readerswillbeguidedtolookattheircurrentdietarypattern,andtoidentifythethree
mostunhealthyitemsthatpopulatetheirfoodlives.Forsomethiscouldbepotatochips,
CocaCola,andicecream,andforothersitcouldbesweetenedyogurt,gluten-freebread,
andwholegraincookies.Whereverweareinourfoodjourneys,therearealwaysstepswe
cantaketogetridoffoodsthatdon’tserveourhealthgoals–andtomakespaceforthe
goodstuff.
Action:Takepicturesofyourselfdisposingofyourworstoffenders,andsharethemwith
friendsoronsocialmedia.Hashtag#foodrevolution.
Day2:Endproblemdrinking
TheaverageAmericandrinks385caloriesperday–andthevastmajorityofthosecalories
aresugarsconsumedthroughsoftdrinks.Meanwhile,manyEuropeanadultswhodrink
alcoholgetanaverageof10%oftheircaloriesfromalcoholicbeverages.Therearesome
studiesshowingthatmoderateconsumptionofalcoholcanbegoodforyou.But10%of
caloriesisalotofalcohol!Andwhilesoftdrinksandalcoholicbeveragesarewidelyknown
asbeingdamagingtohealth,manypeopledon’trealizethatorangejuice,applejuice,
“natural”sodas,andevenmosticedteabeverages,containenormousquantitiesofsugars
andlittletonovaluablenutrients.
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Thischapterwilllookattherealimpactofdrinkingemptycaloriesonmetabolism,waistline,
andlong-termhealth,andatalternativedrinksthatcanaddtremendousvaluetoahealthy
diet.Itwillconcludewithtwodelicious—andnutritious—low-sugarbeveragerecipes.
Action:Makeandenjoyoneofthebeveragerecipes.
Day3:Saybye-byetobadsnacks
WhiletheaverageAmericaneatsroughlythesameamountoffoodduringmealsasinthe
1970s,thenumberofcaloriesAmericansconsumeassnackshasincreasedto580calories
perday-theequivalentofafourthmeal.
Butnotallsnacksarebad.Infact,asteadyflowofenergycankeepthebrainand
metabolismfunctioningoptimally–whenthesnacksproviderealnourishment.
Thischapterwillexploresomeofthemostcommonsnacksconsumedtoday,andhighlight
fivetoavoid(granolabars,chips,candy,cookies,andmostcrackers),andfivetoenjoy
(vegetableswithhummus,freshberries,mixednuts,frozengrapes,anddarkchocolate).
Action:Chooseahealthyanddelicioussnackthatyoucanenjoyregularly.
Day4:Goorganicandavoidthedirtydozen
Pesticideshavebeenlinkedtoawiderangeofhumanhealthhazards,rangingfromshort-
termimpactssuchasheadachesandnauseatochronicimpactslikecancer,reproductive
harm,andendocrinedisruption.
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Andthat’sjustthetipoftheiceberg.
Inresponsetoconcernsaboutthesafetyofeatingfoodsthathavebeensprayedwith
neurotoxicpoisons,moreandmoreconsumersarebuyingorganicallygrownfoods.But
organicfoodsometimescosts50%morethanthesameitemgrownconventionally.Some
familiesonabudgethavetochoosebetweenorganicfoodandpayingtherent.
Fortunately,notallconventionallygrownfoodscarrylargeamountsofpesticides.Inthis
chapter,we’lllookatthe“dirtydozen”mostpesticide-contaminatedfoods,andthe“clean
15”leastpesticidecontaminatedfoods,sothatconsumerswhoareonabudgetcanknow
whichfoodsaresafesttobuyintheirnon-organicform.
I’llalsoexposethelittle-knownbutveryrealdangerofarseniccontaminationinrice(yes,
evenorganicallygrownrice),andwhymostconsumersshouldconsiderlimitingtheirrice
consumption.AndI’llexplainwhyIbelievemostpeoplearevastlybetteroffeatingfresh
fruitsandvegetables,eveniftheyweresprayedwithinsecticides,thannoteatingthem.And
I’llremindreadersthatweshouldn’tmaketheperfectintotheenemyofthegood.
Action:Findatleastoneiteminthe“dirtydozen”thatyouconsumeregularly,andcommit
tobuyingitorganicallygrown.
Day5:Reducetoxicimpulses–&save23%onyourgrocerybill
Thesimpleactofmakingandstickingwithashoppinglistcansaveyouhugeamountsof
timeandmoney.Why?
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Fortworeasons.Firstofall,Americansalonethrowaway35milliontonsoffood–worth
morethan$165billion–eachyear.That’s$2,200peryearfortheaveragefamilyoffour.
Withproperplanning,that’srealmoneythatcanbesaved.
Andthesecondreasonisthatwhenyoushopfromalist,you’revastlylesssusceptibleto
impulsepurchases.ResearchersfromtheUniversityofPennsylvaniahavefoundthatpeople
whoavoidimpulsespendingcansaveupto23%ontheirgrocerybills.
Inthischapter,I’llillustratehowmuchmoneyandtimecanbesavedbyshoppingoncea
weekinsteadofseveraltimesperweek.AndI’llgetpractical-explainingtheprosandcons
oftwodifferentshoppinglistsystemsthatwe’vehelpedthousandsofpeopleimplement
throughouronlinecourses.I’llprovidelinkstoeasy-to-usedownloadable,customizable
shoppinglistsandshoppingsystems.
Action:Downloadashoppinglisttemplateandstartusingtheoneyoulikebest-orgoto
bigoven.comandtakeadvantageoftheironlinerecipeandshoppinglistapp.
Day6:Practicewatersafety
Myname’sOcean.Ilovewater.Especiallywhenit’sgoodandclean.
Butthere’sadarksidetowatertoday:Muchofitiscontaminated.
In2015,Flint,Michigansuddenlydominatedthenewswithheadlinesdescribingthehigh
leadlevelsinthedrinkingwaterthatwasbeingservedtothepopulation,includingchildren.
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Butit’snotjustFlint.Notevenclose.
Inthischapter,we’lllookatthealarmingdataonwatersafetyaroundtheworld,andtake
anin-depthlookattheprosandconsofbottledwaterandofvariousfiltrationoptions.
Action:Committoimplementingasafewatersolutionthatworksforyourlocationand
budget.Anddrinkaglassofwatertoday!
Day7:Getridofdangerouscookware
Many“non-stick”coatingscontainpolytetrafluoroethelyne(PTFE),apolymerthat
deteriorateswhenoverheated.Theresultingfumescankillpetbirds.Haveyoueverheard
ofthe“canaryinthecoalmine”?Birdscanbemoresensitivetodangerousgasesthan
humans–butifsomethingislethaltobirds,thenitdoesn’ttakeacoal-minertoknowthatit
isn’tgoodforhumans,either.
Andthat'snotall.Mostmodernkitchensarestockedwithplasticwaterbottlesandplastic
foodstoragecontainersthatleachbisphenolA(BPA)andaclassofchemicalscalled
phthalates.Thesechemicalsareknownhormonedisrupters,andhavebeenlinkedto
obesity,diabetes,andcardiovasculardisease.
Inthischapter,I’llexplainthedangersofnon-stickcoatingsandplasticsinthekitchen,how
tousethem(more)safely,andI’llalsoreviewthebest(andworst)optionsforpots,pans,
andfoodstoragecontainers–aswellasforjuicersandblenders.
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Action:Getridofanynon-stick“Teflon”typepans,andorderanysuppliesyoucanafford,
thatwillmakeyourkitchensaferforhealthfulfoodpreparationandstorage.
Day8:Recoverfromfoodaddiction
Morethan59%ofEuropeans,andmorethantwo-thirdsofallAmericans,areoverweight.
Andrightnow,morethan108millionAmericansareonadiet.Theaveragedietermakes
fourorfiveattemptseachyear.Andlessthanonepercentoftheseattemptsactuallyresult
inlong-termweightloss.
Isthereanyotherdomaininwhichsomanypeoplearetryingsohardandsooften,withso
littlesuccess?
Inthischapter,I’llexplaintheneuroscienceoffoodaddiction,andstunningnewresearchon
theroleofflourandsugarinfuelingweightgain.I’llexplainhowI’veco-produced
programsthathavehelpedparticipantstoreleaseover70,000pounds,andI’llteachthe
coreprinciplestorewireyourbrainforfoodfreedom.
Finally,I’llexplaintheroleof“brightlines”andsupportivecommunityinsustainedweight
loss,andtellreadershowtheyorlovedonescanengagewithandbenefitfromwhatearly
researchindicatesisthemosteffective“foodfreedom”programintheworldtoday.
Action:Today,avoidconsuminganysugarorflourproducts.Canyoudoit?
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PartTwo:Nourish
AreportreleasedbytheUSDAin2015foundthatpotatoesandtomatoesaccountformore
thanhalfofAmerica’stotalvegetableconsumption.Andasyoumightguess,thesepotatoes
areofteneatenintheformofFrenchfriesandpotatochips,whilethetomatoesareoften
eatenasketchupandredsauceonpastaandpizza.
Nooffensetopotatoesortomatoes,butiftheyrepresenthalfyourvegetableconsumption,
you’remissingoutonawholelotoffun.
Whatwe’rediscoveringtodayisthatagreatmanyvegetables,aswellasberries,legumes,
herbsarethereal“superfoods.”Theyprovideantioxidants,flavonoids,andmicronutrients
thatarestunninglypowerfulinfightingcancer,dementia,heartdisease,andevenwrinkles.
Theycanboostyourimmunesystem,improveyourdigestion,andevengiveyoubetter
energyandamoresatisfyingsexlife.
Forexample-didyouknowthatinonemajorstudy,whenwomenconsumedtheequivalent
ofthreemushroomsperday,theyreducedtheirbreastcancerriskby64%?Orthatwhen
thosesamewomenalsodrankgreentearegularly,theirriskofbreastcancerdroppedbyan
almostunbelievable89%
DidyouknowthatHarvardresearchersrecentlyconcludedthatwomenwhoconsumedat
leastoneservingofblueberriesortwoservingsofstrawberriesperweekshowed
substantiallyslowerratesofcognitivedecline,andthatanother20-yearHarvardstudyof
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100,000menandwomenfoundthosewhoatethemostberriesweresignificantlylesslikely
tosufferfromcardiovasculardiseaseorfromdiabetes?
Inthenextphaseofourjourney,we’lllookathowyoucansuperchargeyourbodywiththe
topanti-agingandcancer-fightingsuperfoods.
By“superfoods”Idon’tmeanpriceyHimalayangojiberriesor$300/poundginseng.Imean
foodsthatare“super”preciselybecausethey'reaffordableandwidelyavailable.Andsome
ofthemmaysurpriseyou!
Here’salistofthingsyoumightwanttohaveonhand.Startthisphaseoffwithashopping
andyou’llhavewhatyouneedtosucceed.
•Nuts(peanuts,almonds,pistachios,cashews,walnuts,Brazilnuts,oranothernutofyourchoice)•Legumes(beans,splitpeas,orlentils-driedandsoakableisbest,butcannedwilldo)•Greentea(freshorteabags-whicheveryourlikebest)•Organicfairtradecoffee(caffeinatedor,ifyoupreferdecaf,getsomedecaffeinatedusingtheSwissWaterprocess)•Organicfairtradedarkchocolate(optional–shouldbeatleast70%cacaocontent)•Atleaseonefermentedfood(suchassauerkraut,kimchi,miso,kombucha,kefir,unsweetenedsoy/coconut/otheryogurt,etc)•Abottleoforganicredwine(optional)•Turmeric(rootorpowder)•Blackpepper•Mushrooms(button,portabella,crimini,shitake,maitake,oyster–anymushroomswilldo!)•Greens(spinach,broccoli,BokChoy,Brusselssprouts,Swisschard,cabbage,collards,mustardgreens,kale,orbeetgreens)
TakeTheQuiz:Hownutrient-richisyourdiet?
Readerswillbegivenashortquizwhichwillenablethemtoassesshownutrient-richtheir
dietis,onascoreof1-10.They’llalsobeinvitedtotakethequizonlineiftheywanttosee
howtheirscorecomparestootherquiz-takers,andtoconnectwithacommunityofco-horts.
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Day9:Enjoyhealthypleasures
Herearefourhealthsuperstarsthatmightsurpriseyou.
Itturnsoutthatcoffee,redwine,tea,andchocolateallcarrytremendoushealthbenefits.
Inthischapter,I’lldiscusstheresultsofmedicalresearch,andhowyoucanputthese
healthypleasurestoworkforyou.
Takecoffee,forexample.TheCardiovascularRiskFactors,AgingandDementia(CAIDE)
studytrackedmorethan1,400individualsoverthecourseof21yearstolookatabroad
rangeofdietandlifestylechoicesandhealthoutcomes.Inthestudy,peoplewhodrank3-5
cupsofcoffeeperdayatmidlifewerefoundtohavea65%decreasedriskofdementiain
laterlife.
Andnottobeleftoutofthefun,redwinedrinkershavebeenfoundtohavea50%dropin
riskofprostatecancerinonestudy,andinanother,a34%lowermortalityrate(withinthe
yearsofthestudy)comparedwithdrinkersofbeerorvodka.
Tea,too,turnsouttobringsometremendoushealthbenefits.Infactit’sbeenfoundto
protectagainstcardiovasculardisease,andlinkedtoreducedratesofAlzheimer'sDisease,
obesity,arthritis,diabetes,infections,malaria,andevenAIDS.
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Finally,we’lllookatchocolate,whichhasbeenlinkedtolowerratesofheartattack,stroke,
diabetesandcancer.Infact,aHarvardstudyof8,000mendiscoveredthatthosewhoate
chocolateasmanyasthreetimesamonthlivedayearlongerthanthosewhodidn’t.
Andinthecaseofcoffee,redwine,teaandchocolate,we’llalsolookatthecautions,
dangers,andcaveatstoconsumingthem–includinghowtowatchoutforexcesssugar,
whichvarietiesarebest,howtoknowwhenyou’regettingtoomuchcaffeineoralcohol,and
howtoenjoyethicalsourcingandsteerclearofunintentionallyfundingslaveryand
exploitation.Ifreadersaresensitivetocaffeine,they’llbeencouragedtogiverooibos
herbalteaatryinsteadofcoffeeandtea.
Action:Enjoycoffee,redwine,greentea,orchocolatetoday.
Day10:Enjoytherealsuperfoods
Thefoodsthatcanmakethebiggestdifferencetothegreatestnumberofpeopleoffer
criticalminerals,vitamins,antioxidants,flavonoids,polyphenols,andahostofother
importantphytonutrientsthataregoodforyourbrain,yourimmunesystem,andyour
vitality–andthatcanhelpyouloseweightandgainstrength.
Inthischapter,we’lllookatmushroomsandgreens,whichbetweenthemcouldpossibly
savemillionsofliveseachyear.
We’llbeginwithmushrooms,whichhavebeenlinkedwithreducingriskofhormone-
relatedcancers.We’llalsolookathowthelectinsinmushroomsexertanti-angiogenic,anti-
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proliferative,andotheranti-cancereffects,whichhavebeenstudiedinrelationtostomach,
colorectal,andprostatecancers.
AndI’llexplainthatwhileshitake,maitake,andotherpriceymushroomshavesome
fabuloushealthbenefits,thecommonlyenjoyedwhitebutton,cremini,andportabella
mushroomsalsohavestrongcancer-fightingandhealth-boostingproperties.
Nextwe’lllookatgreens,whichmaybethemostpotentsinglefoodgroupontheplanet
whenitcomestoboostingyourhealth.Thesenutrientdynamosincludenotonlyspinach,
butalsobroccoli,BokChoy,Brusselssprouts,Swisschard,cabbage,collards,mustard
greens,kale,beetgreens,arugula,andevenmanyvarietiesofleaflettuce(suchasromaine).
Greenshavebeenlinkedtofightingdementia(inonestudy,regularconsumptionofgreens
waslinkedtoanadded11yearsofhealthymentalfunction!),cancer,heartdisease,
diabetes...andeventobetterbowelmovements.
I’lloffersometipsforhowtoincorporate–andenjoy–moregreensinyourdiet.Andthe
chapterwillcompletewithtwodeliciousmushroomandgreen-centricrecipes.
Action:Makearecipethatfeaturesgreensormushrooms.
Day11:Gonutsfornuts
Epidemiologicstudieshavelinkednutconsumptionwithreducedratesofheartdiseaseand
gallstones,aswellasbeneficialeffectsonhypertension,cancer,andinflammation.Recent
studieshavealsoindicatedthatnutconsumptioncanhelptopreventtype2diabetes.
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Onestudyinvolvingover9,000NorthAmericansfoundthatthosewhoatenutsatleast5
timesperweekgained,onaverage,anextra2yearsoflifeexpectancy.Thenuteatersalso
experienceda50%reductioninheartdiseaserisk.
Anotherlarge-scale,30-yearHarvard-affiliatedstudyfoundthatpeoplewhoregularlyate
oneounceofnutsatleastseventimesperweekwere20%lesslikelytodieofhealthrelated
illness,comparedtothosewhoavoidednutsintheirdiet.
Action:Chooseyourfavoritenutandenjoyittoday.
Day12:Loveyourlegumes
Thelegumefamilyincludesbeans,peas,lentils,andpeanuts.Therearethousandsof
colorfullegumes,andtogethertheyareacriticalsourceofproteinandfiberforbillionsof
peopleworldwide.
Legumescontainfolate,iron,magnesiumandpotassium,whichcanhelpwithgeneralbody
functionandalsowithneuronfiring.TheyfigureprominentlyinmostAlzheimer’s
preventiondiets.Theyalsocontaincholine,aBvitaminthatboostsacetylcholine(a
neurotransmittercriticalforbrainfunction).Andasifthatwasn’tenough,legumesturnout
tobepotentcancer-fighters.
Inan8-yearstudyinUruguayinvolvingmorethan3,539cancercasesandacontrolgroup
of2,032people,scientistsfoundthatthehighestratesofbeanandlentilconsumptionwere
associatedwitha25%reductioninoverallcancerrates.
Copyright© Ocean Robbins – All rights reserved
I’llshedlightonwhylegumesaresuchpotentcancer-fighters,andthenwe’llturnour
attentiontohowyoucan,bysoakingthemfor48hours(rinsing2or3timesaday)enjoy
themwithoutgettinggas.
Action:Startsomelegumessoaking.
Day13:Giveyourmicrobiomeaboost
Thischapterwilllookatthestunningnewfrontierofguthealthanditsimpacton
inflammation,neurologicalfunction,andoverallwell-being.
I’llprovideanoverviewofwhyyourmicrobiomeisthecornerstoneofyourhealth,and
explainhowleakygut,autoimmunedisease,andinflammationarewreakinghavocon
millionsoflives.
I’llexposehowtoxins,pesticides,andanadulteratedfoodsupplyarefuelingdisease–
startinginthegut.Andthenwe’lllookatwhatthemedicalresearchtellsusabouttheroleof
fiber,fermentedfoods,probiotics,prebiotics,enzymes,andmicronutrientstohelpyou
restoreyourmicrobiomeandenjoyoptimaldigestiveandneurologicalfunction.
Action:Enjoyafermentedfood.
Day14:Makeagreatgreensmoothieforbreakfast
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Ahealthybreakfastisoftenoneofthefirstcasualtiesofanover-packedday.Butwhenyou
feedyourbodyrightfrombeginning,itwillthankyoualldaylong.
Thisshortchapterwilllookathowcansaturateyourbodywithdeliciousandnutritious
micronutrients–gettinganabundantsupplyofantioxidants,flavonoids,vitamins,minerals,
andprotein–allpreparedinfiveminutesorless–withadeliciousgreensmoothie.
Severalrecipeswillbeprovided.
Action:Startyourdayrightwithoneofthesedeliciousrecipes.
Day15:Spiceitup
Formillennia,spiceshavebeenacentralpartofethniccuisinesaroundtheworld.And
today,we’rediscoveringhowremarkablyhealth-promotingtheyare.
Turmeric,forexample,hasbeenpopularinIndiaformorethan5,000years,andthisis
widelythoughttobeoneofthereasonswhybothIndia’sruralandurbanpopulationshave
amongthelowestratesofAlzheimer’sdiseaseintheworld.Infact,Indiahaslessthan2%as
manyAlzheimer’srelated-deaths,per100,000people,comparedwiththeUnitedStates.
Hundredsofstudieshavedemonstratedturmeric’sabilitytohelpreduceunhealthylevelsof
inflammation,protectagainstheavymetaltoxicity,lowerheartdiseaserisk,andits
potentialtodestroymulti-drugresistantcancerandcancerstemcells.
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We’lllookathowmuchturmericyouneedtoreapitsextraordinarybenefits,andthenwe’ll
turnourattentiontootherbeneficialspices–withaspecialfocusongarlic.
Forexample–inonestudy,researchersstudied41,387Iowawomen,trackingtheir
consumptionof127foodsoverafive-yearperiod.Inthestudy,womenwiththehighest
amountsofgarlicintheirdietshada50%lowerriskofcertaincoloncancersthanwomen
whoatetheleast.
We’llalsolookatthehealthbenefitsofginger,cinnamon,cayenne,andotherspices,and
thenshareadeliciousgut-health-boosting,inflammation-fightingrecipeforturmericmilk.
Action:Organizeandspiffupyourspicerack.Makesureitincludesturmeric,ginger,
cinnamon,cayenne,andblackpepper.
Day16:Implementkitchenshortcuts
Mostpeoplethinkthathealthyeatingtakestoomuchtime.Andintoday’shyper-stressed
world,timeisoneofthebiggestbarriersmanyhealthyeatersface.
Inthischapter,I’llsharethreeofthetoptime-savingtipsthatI’vetaughtthousandsof
peopleincoursesandworkshops.
1. Preparebreakfastandlunchthenightbefore(I’lloffersomeofmyfavoriterecipes!).
2. Makeabigpotofsouporacasserolewhenyouhavetime,andfreezetheextrain
meal-sizedportions.
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3. Buyfrozenberriesorvegetables–orfreezeyourownduringharvestseason–and
havethemonhand,readytouse,anytimeyouwant.(Mostpeopledon’trealizehow
nutritiousfrozenberriesandvegetablescanbe!)
Action:Selectatleastoneideadescribedinthischapter–andimplementitinyourlife.
Copyright© Ocean Robbins – All rights reserved
PartThree:Gather
Foodcanbedeeplysocial.Throughouthistory,“breakingbread”,andsharingameal,has
beenanactofcommunionandconnectionbetweenpeople.
Butfoodcanalsobeasourceofdivision.Manyfamiliesandrelationshipssufferwhen
kitchensturnintozonesofconflict.Asaresult,manypeoplecompromiseintheirfood
choicesforfearofalienatingaspouseoralovedone.
Youmightevenfearthatifyoutrulyliveyourfoodvalues,youcouldendupfeelingisolated
orlonely.Youmayworryaboutnotbeingabletoshareamealwithalovedoneata
restaurant,missingoutonaweekendbarbeque,havingtodeclineafriend’sinvitationfor
dinner,orbeingunabletoeatinthecafeteriaatwork.
Butinthenextfewdays,you’regoingtofindouthowyoucanpullfriendsandfamilyalong
withyouonyourhealthyeatingpath–andhowyoucanbuildanewcommunityofhealthy
eatingallies.
Whenyouhaveastrongcommunitybehindyou,itbecomeseasierandeasiertodotheright
thing.Likegravity,you’llbepulledtowardshabitsandfoodsthatserveyourwell-being.And
you’llbeabletobeapositiveinfluenceonthepeopleyoulove.
You’llfindthatmostrealfriendswantthebestforyouandwantyoutobehealthy.When
youknowhowtocommunicateartfully,youmaybesurprisedbyhowmanyfriendsare
inspiredtojoinyou.Andyou’llalsofindthatyourfoodrevolutioncanbeadoorwaytonew
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friendships,deeperbonding,andstrongersocialties.Asyoubegintobenefitfromshifting
inhealthydirections,youcanpassyourdiscoveriesontoothers.Therearefewthingsmore
rewardingthanbeingapositiveinfluenceonpeopleyoulove,andhelpingthemtolose
weight,tohealfromillness,ortoachievetheirhealthorlifegoals.
Inthechaptersthatfollow,I’llsharethepracticalwaysthatyoucangotoarestaurantwith
afriendandknowwhattoorderon(oroff)themenu;howtobegetbackontrackifyouslip
upovertheholidays;howtoartfullynavigatecomplexsocialdynamicssoyoucanstayin
yourintegritywithoutcomingofflikeakill-joy;howtobeapositiveinfluenceonfriends
andlovedones;andI’llhelpyoutodevelopthesocialbondsandthewebsofrelationship
thatwillsupportandempoweryourhealthyeatingjourney.
Theredoesn’tneedtobeanythingdrab,dreary,orlonelyabouthealthyfood.Sogetreadyto
sharesomedeliciousandnutritiousfoodwithnewandoldfriends.
TakeTheQuiz:Howstrongisyourfoodcommunity?Readerswillbegivenashortquiz
whichwillenablethemtoassesshowstrongtheirfoodcommunityis,onascoreof1-10.
They’llalsobeinvitedtotakethequizonlineiftheywanttoseehowtheirscorecompares
tootherquiz-takers,andtoconnectwithalargercommunityofco-horts.
Day17:Findahealthyeatingally
Anytimeyouwanttomakeachange,itcanhelptohaveonepersontoconsistentlyrootfor
you.Someonewhowillstandbyyou,andstandupforyou.Someoneyoucanconfidein
whenthingsgettough,andwhocancelebrateyourvictories.
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Inthischapter,thereaderwillbegiveninsightintotheimportanceoffindinganallytoback
theminthehealthyeatingjourney,andsupportinselecting,requesting,andutilizinga
healthyfoodfriend.
Action:Asksomeoneifthey’dbewillingtobeyourhealthyeatingally.
Day18:Makeagreatmealforsomeoneyoulove
There’struthinthesayingthatthefastestwaytoaperson’sheartisthroughtheirstomach.
Inthischapter,we’llfocusonhowyoucanchooseafittingmealbasedonalovedones’
interests.Itcouldbeahealthierversionofastaplefavoriteoftheirs,oritcouldbeachance
toexposethemtosomethingnew.
I’llsuggestspecificrecipes,providedlaterinthebook,forsharingwithkids,work
colleaguesatlunch,a“meatandpotatoes-loving”spouse,andparents.
I’llalsogivetipsforbuildingbondsofconnectionaroundasharedmeal.
Action:Makeadeliciousandnutritiousmealandshareitwithsomeoneyoucareabout.
Day19:Startamealclub
InthischapterI’lldiscusstheverypracticalwaysyoucanbuildcommunitywhilesettingup
healthyfoodsharingsystemswithfriends,colleaguesandfamily.
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Manyofthesamekindsofbenefitsareavailablewhenyoucreateahealthymeal-sharing
program.Preparingfoodinquantitycansavetimeandmoney–whilealsobuilding
communityandsupportinghealthyhabits.
Parentscantaketurnsmakingmealsforeachother’skidsinschool.Neighborscantakeon
dinnerpreparationforeachotheronceperweek.Co-workerscanbringeachotherlunches.
Andifyoulivealone–thenyouhaveanevengreaterincentivetotakeadvantageofthe
economicsofscalewhilecultivatingahealthyfoodcommunity.
Plus,you’llgetachancetoshareyourfavoritefoodswithothers,andyou’llbeexposedto
somenewculinaryideas–someofwhichyoumightgrowtolove.
Action:Startamealcluboraregularmeal-sharingprogramwithotherpeopleinyourlife.
Day20:Rewireyourbraintolovehealthyfood
Afterahardday,manyofuswillsaytoourselves,“I’mgoingtogivemyselfatreatandhave
somecomfortfood”–whichcouldmeandowningapackageofcookiesorpotatochips.
Butthenotionthateatingunhealthfulfoodsissomeonecomforting,oranactofself-care,is
fundamentallyfalse.Yes,itmayconfershort-termpleasure.Butthere’snotawholelotof
pleasureingettingcancer,orinlosingalimbtodiabetes.
Nowagrowingbodyofscientificresearchisillustratingthatfoodaddictionisinmanyways
Copyright© Ocean Robbins – All rights reserved
similartodrugaddiction.Forcertainpeople,bingingonsugarcanstimulatethebrain’s
productionofandutilizationofdopamine–andfacilitateapowerfuladdictionresponse.
Inthischapter,we’lllookathowyoucanre-wireyourbraintorewardhealthybehaviors
insteadoftoxicones.AndI’llrevealsomelittle-knowntipsforwinningthe“mentalgame”
andsettingyourselfupforsuccessonyourhealthfuleatingpath.
Action:Chooseahealthycomfortfoodtoenjoynexttimeyoufeellow.
Day21:Savoryourfood
“Youarewhatyoueat”isonlyahalf-truth.Itwouldbemoreaccuratetosay,“Youarewhat
youdigest.”
Anddigestionstartslongbeforeswallowingeventakesplace.
Whenyoutakethetimetosavoryourfood,tosmellit,tochewit,andtoletsalivabuildup,
youareshiftingthecourseofyourdigestiveprocessandsettingyourselfuptomore
efficientlyabsorbwhatyou’reeating.
It’swelldocumentedthatwhenyournervoussystemisinastateofeaseandrelaxation,
yourdigestionimprovesandyourmetabolismbecomesmorestable,andthatgratitudecan
haveprofoundbenefitstoqualityandevenquantityoflife.
Forallthesereasons,thisnon-denominationalchapterwillfocusonthevastbenefitsof
“sayinggrace”andtakingamomentofgratitudebeforeameal.
Copyright© Ocean Robbins – All rights reserved
Readersofallfaithperspectiveswillbegivensomepossible“grace”poemstoreadaloud,
andwellastipsfordevelopingtheirownandforcreatingbondsofconnectionwithfamily
membersorlovedonesaroundthetable.
Action:Takeamomentto“saygrace”,orgivethanks,beforeameal.
KitchenPrayer
Maythiskitchenbesofilledwithpeace
thatallwhoeatfoodpreparedherereceivepeace.
Maythiskitchenbesofilledwithhappiness
thatallwhoeatfoodpreparedherereceivehappiness.
Maythiskitchenbesofilledwithgoodwill
thatworkinghereisajoy.
Blessthiskitchen.
Blessallwhoworkhere.
Blessthefoodthatispreparedhere.
Maythiskitchenandtheworkdoneherebeablessingtoallwholive.
—JohnRobbins
Day22:Eatwellwhenyoueatout
Unlessyou’vebeenhidingoutinacaveforthelast40years,oryouworkintheMcDonald’s
PRdepartment,youprobablyalreadyknowthatfastfoodisnohealthfood.It’stypically
loadedwithsugar,salt,chemicals,factory-farmedmeat,andprocessedcarbs.
Copyright© Ocean Robbins – All rights reserved
Butdidyouknowthatevenmanyupscaleandgourmetrestaurantsalsouseingredients
thatyouorIwouldneverknowinglywanttobringintoourkitchens?
Evensomeofthenicestrestaurantsaredrivenbythedemandtocutcosts,andtoincrease
sales.Andsincetheydon’tgenerallyhavetorevealalltheiringredients,theyoftenface
marketpressuresthatpullthemtosneakincheapfillersandtaste-boosters,regardlessof
theirimpactonyourhealth.
Asaresult,manyrestaurantsatallpricelevelsusehighlyprocessedoils;foodslacedwith
artificialflavoringsandpreservatives;andaddsugaraddedtoalmosteverything.Unless
theyexplicitlytellyouotherwise,restaurantsaladdressingscouldcontainchemicalslike
DisodiumGuanylate,DisodiumInosinate,andMonosodiumGlutamate(MSG).And
restaurantmeatsaretypicallysourcedfromfactoryfarms.
Evenwhensalmonissoldas“wild”,thatmaynotbeaguaranteeofanything.UsingDNA
analysis,in2015thenonprofitoceanconservationgroupOceanastudiedsamplesofsalmon
fromupscaleandtakeoutrestaurantsinNewYork,Washington,ChicagoandVirginia.They
foundthattwo-thirdsofthe“wild”salmonappearingonrestaurantmenuswasincorrectly
labeled.
Butit’snotallbadnews!Whenyouknowwhattolookfor,andwhattoorder,youcaneat
wellwhenyoueatout.Steponeisselectingthebestavailablerestaurant(onlinetoolslike
YelpandGooglecanhelpwhenyouknowwhattosearchfor);steptwoisreviewingthe
menuforthebestavailableoptions;andstepthreeisknowinghowtoaskforwhatyou
wantevenifitisn’tonthemenutobeginwith.I’llexplainhowtohandleallthreeofthese
Copyright© Ocean Robbins – All rights reserved
stepswithdignityandsocialgrace–soyoucanenjoytheconvenience,cuisine,andsocial
pleasureofeatingout,withoutcompromisingyourintegrityoryourhealth.
I’llalsoincludeasectiononhealthyeating“onthego”–sharinghowtoscoutaheadfor
storesandrestaurants;whatkindsoffoodstopackforaroadtrip,aplaneflight,oran
extendedjourney;campingfoodsthataredeliciousandnutritious(includingmyfamily’s
personalcampingmealplan);andhowtofindotherhealthyeatersinanewcityor
community.
Action:Findahealthyoptionatalocalrestaurant.
Day23:Bringfriendsandfamilyalong
InthischapterI’lldiscussthetremendoushealthandpsychologicalbenefitsofsocialties,
andtheuniquepowerfoodhastobringpeopletogether–aswellastodriveusapart.
I’llsharepersonalanecdotesfrommyownlife,includingmyembarrassingfundamentalist
childhoodattemptstoconvertmyfriendstovegetarianism.
I’llalsosharekeylessonslearnedabouthowtobeabeneficialinfluenceonthedietary
choicesofthepeoplethatyoulove–including:
• Makeyourlovedoneshealthyanddeliciousfood;
• Lookforopenings;
• Askquestions;
• Leadbyexample;and
Copyright© Ocean Robbins – All rights reserved
• Alwayslovethem.
Action:Chooseoneoftheactionstepsinthischapterandimplementitwithsomeoneyou
love.
Copyright© Ocean Robbins – All rights reserved
PartFour:Transform
Ourfoodchainisincrisis.Bigagribusinesshasmadeprofitsmoreimportantthanyourhealth—
moreimportantthantheenvironment—andmoreimportantthanyourrighttoknowhowyour
foodisproduced.
Butbeneaththesurface,arevolutionisgrowing.
Fromruralfarmstourbandinnerplates,fromgrocerystoreshelvestostateballotboxes,people
arerisingupandtakingaction.We’rereclaimingourfoodsystemsandourmenus.Andwe’retaking
responsibilityforourhealth.
Foodisverypersonal,butit’salsoverypolitical.Everybiteyoutakeliterallybecomesyou-andit
connectsyoutopeople,policiesandpracticesallovertheplanet.
Todaythere’sahugeandgrowingdemandforfoodthatisorganic,sustainable,fairtrade,non-GMO,
humane,healthful,andofcoursenourishinganddelicious.Incitiesaroundtheworld,we’reseeing
moreandmorefarmers’markets,andmoreyoungpeoplegettingbackintofarming.Grocerystores
(evenbignationalchains)aredisplayinglocal,natural,andorganicfoodswithpride.The
movementsforhealthyfoodaregrowingfast,andstartingtobecomeapoliticalforce.
Inthechapterstocome,you’regoingtorealizehowpowerfulyouare.
You’regoingtoseehowyourfoodchoicescanchangeyourlife–andchangeyourworld–at
thesametime.
Copyright© Ocean Robbins – All rights reserved
You’llseehowit’snoaccidentthatsomanypeoplearesickandsufferingfrompreventable
diseases.Butyou’llalsoseethatthereismuchwecandoaboutit.You’llfindouthowwe
canmakepersonalchoicesthatwill,collectively,transformthehealthofmillions.
Therearesomanyareasinourworldwherewecanfeelpowerlesstotrulymakea
difference.Afterall,thesystemicproblemsofourtimesareanawfullotbiggerthananyone
ofus.
Butwhenitcomestofood–andhealth–youandIhaveimmensepower.Wehavethe
powertochoosewhatwetakeintoourbodies.Wehavethepowertovote,withourdollars,
forthekindoffoodsystemwewant.Andwehavethepowertocontribute-inatangible
andmeaningfulway–tothebuildingofamorehealthy,sane,andsustainablefuturefor
ourselves,forourlovedones,andforourplanet.
TakeTheQuiz:Areyouafoodrevolutionary?Readerswillbegivenashortquizwhichwill
enablethemtoassesshowengagedtheyareinbuildingahealthyfoodfuture,onascoreof
1-10.They’llalsobeinvitedtotakethequizonlineiftheywanttoseehowtheirscore
comparestootherquiz-takers,andtoconnectwithacommunityofco-horts.
Day24:Cookorganic–nottheplanet
Inthischapter,we’lllookattheperilousrealityofclimatechange,andatthepowerful
impactthatindustrializedagricultureishavingonit.
Copyright© Ocean Robbins – All rights reserved
We’lllookattherolethatmeat,inparticular,ishavingontheworld’sclimate.Andathowa
chemical-intensiveindustrialmodelofagriculture,combinedwithglobaldistribution
systems,iswreakinghavocontheplanet’ssustainability.
Butwe’llfocusmainlyonsolutions.Large-scalesolutions-likecarbonsequestrationwhich
canpullcarbonoutoftheairandputitinthesoil;andorganicagriculture,whichcanhelp
toreducehumanity’scarbonfootprintandtofeedtheworldintimesofchangingclimate.
Andpersonalsolutions,likeeatinglessmeat,choosingtogoorganic,growinggardens,and
buyinglocal.
Action:FindalocalCSA(CommunitySupportedAgriculture)program,orfarmer’smarket.
Day25:EnjoyaMeat-freeMonday(oranyday)
Large-scaleanimalagricultureiscausingdisastroushealth,humanitarian,and
environmentalimpacts.Eatingawhole-foodsplant-strongdietgreatlyenhancesthehealth
ofyourcardiovascularsystem,strengthensyourimmunesystem,andreducesyourriskof
cancerandmanyotherillnesses.Italsolowersyourenvironmentalfootprintandsavesa
tremendousamountofgreenhousegasemissions.
Thegoalofthemeat-freeMondaymovementistohelpmorepeopletotakeadvantageofthe
healthbenefitsofaplant-strongdiet,andtocontributetoanoverallreductionindiet-fueled
climatechange.Andit’scatchingon!Infact,bysomeestimatesupto18%oftheUS
populationisparticipatingintheMeatlessMondaycampaign.Andsomeentireschool
districts,includingtheentireLosAngelesUnifiedSchoolDistrict,arenowenrolled.
Copyright© Ocean Robbins – All rights reserved
Inthischapterwe’lllookattheimpactoftheMeatlessMondaycampaignonpublichealth
andontheplanet-andathowreaderscanengagewithandhelptoimplementitinschools
andotherinstitutions.
Action:Gomeat-freeforaday(ormore!).
Day26:Makeyourfoodcruelty-free
Morethan90%oftheAmericanpublicbelievesthatanimalsraisedforfoodshouldbe
protectedfromabuse.
Youdon’thavetobeavegetarianorananimalrightsactivisttobeappalledbythe
conditionsintoday’s“factoryfarms.”Thesefarmsraiseanimalsincrowded,stressfuland
miserableconditions.Manyofthemneverseethesun,orabladeofgrass,intheirentire
lives.
Inthischapter,we’lllookatthehuman-animalbond,we’lllookathowanimalsraisedfor
foodarebeingtreated,andwe’lllookathowreaderscanbetruetotheirconscienceifthey
choosetoeatanimalproducts.
I’llalsoexposewhatthevarious“humane”labelsandcertificationsmean–bothgoodand
bad.Forexample,many“cage-free”chickensaresimplyraisedinhugeindoorwarehouses
withoneortwosquarefeetperbird,inconditionssodeplorablethatthebirdsgocrazyand
havetohavetheirbeakscutoffsotheydon’tpeckeachothertodeath.Pasture-raisedbirds,
ontheotherhand,aregenerallygivenatleast108squarefeetperbird.Ifyouwantcruelty-
freeeggs,“pasture-raised”isamuchmoremeaningfullabelthan“cage-free.”
Copyright© Ocean Robbins – All rights reserved
We’llalsolookattheenvironmentalimpactsofindustrializedanimalagriculture,andatthe
effectthatcruelconditionshasonthephysicalandemotionalhealthofconsumers.
Action:Inspectthelabelsontheanimalproductsinyourfridgeorlocalfoodsstore–and
saynotomeat,eggs,anddairythatdon’tmeatyourethicalstandards.
Day27:Justsay“no”todrugsinyourfood
Antibioticshavesavedtensofmillionsoflives.Butrampantoveruseisbreedingantibiotic
resistantbacteria(“superbugs”)thatarenolongertreatablebyanyknownantibiotic.
Asaresult,ourmedicalsystemisonthebrinkofbeingdrivenbackintoanerawhen
commoninfectionsonceagainkill.
Thebiggestdrivingforcethatthreatenstheviabilityofantibioticsistheirroutineusein
today’sfactoryfarms.IntheUnitedStatestoday,approximately80%ofantibioticsarebeing
fedtoanimalsinindustrialized“factory”farms(whichtheindustrycallsConcentrated
AnimalFeedingOperations).InEurope,it’smorethan66%.Theseoperationshavebecome
breedinggroundsforantibioticresistantbacteria.
Ifwedonothing,weareheadedtowardsmajordisaster.Thelatestevidencesuggeststhat
10millionpeopleayearcoulddiegloballyby2050asaresultofantibioticsbecoming
powerlessagainstcommoninfections-morethancurrentlydiefromcancer.
Copyright© Ocean Robbins – All rights reserved
Thischapterwilllayouttheproblem.Butthenitwillfocusonaclearcalltoaction–
highlightingthecourageouscompaniesthataredemandinganantibiotic-freesupplychain
fortheanimalproductstheyselltotheconsumer-andthepowerfulrolethatconsumer
demandisplayingincatalyzingrapidchange.
Action:Callalocalrestaurant.Asktospeakwithanownerormanager.Askiftheirmeats
areantibiotic-free.Iftheysayyes,thankthem.Iftheysayno,tellthemwhatyou’velearned
andthatyouwillbehappytopatronizetheirrestaurantwhentheygoantibioticfree.
Day28:Gonon-GMO
Thevastmajorityofcorn,soybeans,canola,cotton,andsugarbeetsgrownintheU.S.are
geneticallymodified(GMOs).MonsantoanditsalliesclaimthatGMOcropsreducepesticide
use,increaseyields,reducewaterconsumption,andofferfoodsthataretastierandmore
nutritious.Butinthe25yearssinceGMcropsfirstcameonthemarket,studieshavefound
thattheyhaveledtohigherpesticideuse,andnomeaningfulimprovementinflavor,
nutrition,yieldorwaterconsumption.Instead,whatthey’vecreatedareplantsthatare
engineeredtowithstandmassivedosingoftoxicherbicides,andplantsthatfunctionas
livingpesticidefactories.Monsanto’sBt.corn,forexample,isactuallyregisteredwiththe
EPAasapesticide.
ThischapterwillillustratesomeofthehealthandenvironmentalconcernswithGMOfoods
andwhyconsumersmaywanttoavoidthem.ItwilllayoutwhereGMOsarefoundinthe
foodsupply.Anditwillexplainhowaninformedconsumercanchoosetoreject
consumptionofGMOfoodsiftheywanttodoso.
Copyright© Ocean Robbins – All rights reserved
Action:Enjoyanon-GMOday.
Day29:Standupforhealthyfoodforall
Childrenlivinginpovertyareseventimesmorelikelytosufferfrompoorhealth,comparedto
childrenlivinginhigh-incomehouseholds.
InthischapterI’llexplainhowfoodhasbecomeoneofthemostcriticalsocialjusticeissuesof
ourtimes,andwhybringinghealthyfoodtolow-incomecommunitiesisessentialtothewell-
beingofacivilizedsociety.I’lllookatstrategicpointsofinterventionthataresuccessfully
bringingdownobesityratesandexpandinghealthincities,statesandnations,andatwhat
readerscandotosuccessfullyparticipateinsolutions.
I’llsharestoriesofhopeincludingcommunitygardens;foodbanksthatareeducatingtheir
usersandofferinghealthyfoods;andorganizationsandprogramsthataremakingaworldof
difference.
Action:Contactyourlocalfoodbanktofindouthowyoucancontributesomethinghealthy.
Day30:Tellpoliticalleaders:Stopfundingthebadguyswithmytaxmoney!
Since1995theUSDAhashandedoutmorethan$277billioninsubsidies–primarilyto
growersof“commodities”cropslikecorn,soy,rice,andwheat.Thesecropsareusuallyturned
intocattlefeedorrefinedandconvertedintosweeteners(likehighfructosecornsyrup)and
processedfoods.
Copyright© Ocean Robbins – All rights reserved
Butbetween1995and2012,lessthan.03%(that’slessthan$3outofever$10,000)ofUS
farmsubsidieswenttogrowersofapplesorvegetables.Andit’snotjustintheU.S.Infact,
aroundtheworld,governmentsaresubsidizingjunkfoodattheexpenseofthefoodsweall
knowweshouldeatmoreof–creatingamarketdistortionthatpusheseverybody,richaswell
aspoor,inthewrongdirection.
Whetheryou’reafreemarketeconomistoragovernmentintervention-lovingsocialist,this
systemisjustplaincrazy.
Inthischapter,I’llencourageandprovideguidanceforletters,meetings,andcallstoelected
officials-andprovidesuggestedscriptsaswellastoplobbyingtips.
Action:Writealetter,makeacall,orsetupameetingwithalocalelectedofficial.
Day31:SharetheFoodRevolution
Readerswillbeinvitedtore-taketeachofthisbook’sfourquizzesandtocomparetheir
scorewithwhatitwaswhentheystarted.Thenthey’llbeinvitedtoreflectonhowthings
havechanged,andtopostonlineabouttheirtop“win”–themostsuccessfulactionthey’ve
takenthat’smadethebiggestdifferencetotheirlife–inthelastmonth.
They’llbeencouragedtosharethisbookwithsomeonetheylove,andtojoinintheonline
31DayFoodRevolutioncommunity,iftheyhaven’talreadydoneso.
Copyright© Ocean Robbins – All rights reserved
Action:Spreadtheword!Postonlineaboutahealthvictoryfromthelastmonth.Hashtag
#foodrevolution.
ClosingChapter:YourPersonalFoodRevolution
Theclosingchapterwillsummarizewhatwe’vebeenlearning,sharestoriesof
transformation,illuminewhat’satstake,andgalvanizethereadertoputitallintoaction.
Appendix:RecipesforHealth
TheaverageAmericaninthe1960sspentaboutanhouradayinthekitchen.Todaythat
numberisdowntolessthan27minutesaday-lessthananyotherpopulationofpeopleon
theplanet.Andthistrendisspreadingthroughouttheworld.Asourlivesspeedup,manyof
usfindthattimespentcookingfeelslikealuxurywecannolongerafford.
Butstudiesalsoshowthatpeoplewhospendtimepreparingfoodeatmorehealthfully,and
tendtoenjoytheirfoodlivesmore.
Andtheactoffoodpreparationcanbeasourceofdeepsatisfactionandfulfillment.
Copyright© Ocean Robbins – All rights reserved
Oneofthekeystohealthfulkitchenefficiencyistofindrecipesyoulove–andtomakethem
overandoveragain,untilyouhavetheprocessmemorizedanddon’tneedtolookupthe
instructions.That’swhenfoodpreparationbecomestrulyefficient–andeasy.
Thissectionwillprovidesomeinspiration,andtips,tohelpbringmorejoyandeaseintothe
preparationoffood.Anditwillleadintotherecipesappendix.
Note:Iwillincludeacollectionof20delicious,wholefoods,plant-basedrecipes.Recipes
willbeinvitedfrom,orhavebeenofferedby:AliciaSilverstone;BrendaDavis,RD;Caldwell
Esselstyn,MD;CarynHartglass;ChrisWark;DavidKatz,MD;DavidPerlmutter,MD;Dean
Ornish,MD;FrancesMooreLappé;GeneBaur;JoelFuhrman,MD;JosephMercola,DO;Kris
Carr;MarkBittman;MarkHyman,MD;MichaelGreger,MD;MichaelPollan;NealBarnard,
MD;RipEsselstyn;RitamarieLoscalzo,DC;RobynO’Brien;T.ColinCampbell,Ph.D;andVani
Hari,amongothers.
Breakfast
Lunch
Dinner
Snacks
Deserts
Copyright© Ocean Robbins – All rights reserved
Resources
I’lllistorganizations,books,andtoolsforfurthereducationandengagement.
AboutOceanRobbins(Narrative)
“OceanRobbinsisarefreshingandinspiringvoiceofwisdomforourtimes.Themorepeople
whoexperiencehiswork,themorehopewecanhaveforourfuture.”
—MarianneWilliamson,Author,AReturntoLove
OceanRobbinshasbeenprofoundly
shapedbyhisfamily’sfoodlegacy.
Hisgrandfatherfoundedtheworld’s
mostsuccessfulicecreamcompany,
Baskin-Robbins(31flavors).
Hisdad,John,grewupwithanicecream
coneshapedswimmingpool,andwasgroomedfromearlychildhoodtoonedayjoinin
runningthefamilycompany.Butinhisearly20s,Johnwasofferedthatchance,andhesaid
no.Hewalkedawayfromapaththatwaspracticallypavedwithgold(andicecream)to
followhisown“rockyroad”andbecomeamillion-copybestsellingauthorand
internationallyrecognizedleaderontopicsoffoodandhealth.John’s1987classic,Dietfora
NewAmerica,hassoldmorethanamillioncopiesandbeentranslatedinto,coincidentally,
31languages.
IrvineRobbins-founderof31Flavors,grandfatherofOceanRobbins
Copyright© Ocean Robbins – All rights reserved
Oceangrewuphearingfamilystoriesabouthisdad’suncle,BurtBaskin,whodiedofheart
diseaseattheageof54.BurtwasoneofthemostsuccessfulentrepreneursinAmerican
history.Hehadwealth,andhehadafamilyheloved.Healsoatealotoficecream.Andin
time,hedidn’thavehishealth,orhislife.Andthus,helefthischildrenfatherlessandhis
wifeawidow.
Oceanalsogrewupwatchinghisowngrandfather,IrvineRobbins,undergoanepic
transformation.WhenDietforaNewAmericacameout,in1987,Ocean’sgrandfather,who
hadeatenthestandardAmericandietplusadoublescoopoficecreamontopforhiswhole
life,wasseriouslyoverweightandsufferingfromhighbloodpressureanddiabetes.In1989,
theelderRobbins’doctorswounduprecommendinghereadDietforaNewAmerica,and
followitsadvice,ifhewantedtolive.Inaremarkabletwistoffate,IrvineRobbinsreadthe
bookwrittenbyhisrenegadeson,andchangedhisdietradically.Heatemorevegetables
andwholegrains,andheevengaveupicecream.Helost30pounds,hegotoffallhis
diabetesandhighbloodpressuremedications,andhisgolfgameimprovedsevenstrokes.
Hewentontoliveanother19healthy
years.Hegotasecondchance,andhe
tookit.Hisbrother-in-law,Burt
Baskin,neverdidgetthatsecond
chance.
TheRobbinsfamilyhasseen,first-
hand,whatcanhappenwhenwe
followthestandardAmericandiet,IrvineRobbins,JohnRobbins,andOceanRobbinsin1990
Copyright© Ocean Robbins – All rights reserved
andalsowhatcanhappenwhenwemakeachange.
Oceanwasborninalogcabin,toparentswhoweregrowingmostoftheirownfood.Hewas
raisedeatinganatural,plant-strong,wholefoodsdiet–inafamilythattalkedaboutfooda
lot.Infact,hisparentsweresopassionateaboutthetopicthattheyalmostnamedhim
“Kale.”Ocean’spassionforhealthyeatingturnedintoanaturalfoodsbakery,“Ocean’s
Bakery,”whichheranfromthefamilykitchenstartingattheageof10.Oceansoldbaked
goodsto100+customersaroundtheneighborhood,andwounduponthefrontpageofthe
SantaCruzSentinelnewspaper,withtheheadline:“BoyIsn’tVeryRich,ButHe’sGotDough.”
Atage16,eagertomakehismarkontheworldandtoinspirehisgenerationinahealthy
eatingdirection,Oceantestedoutofhighschoolandstartedanon-profitorganization
(YES!)withateen-agefriend.Theyorganizedanationaltour,speakingtoschoolassemblies
aboutsustainabilityandthepowerofhealthyfoodchoices–andwoundupreachingmore
than650,000studentsinliveschoolassembly
presentations.
EventuallyOceanstartedorganizingweek-long
leadershiptrainingcampsfordiverseleadersin
movementsforsocialjustice,healthandsustainability.
Overthecourseoftwentyyears,heandhisorganization,
YES!(whichheleftin2010butwhichstillcontinuesto
thisday)ledmorethan100week-longgatheringsfor
changemakersfrom65+nations.
In2000,Ocean’sworkwasfeaturedinTime&Audubon
Copyright© Ocean Robbins – All rights reserved
AsOceantravelledtheworld,hewasstruckagainandagainbythefundamentalrealitythat
everybodyeats.InIsraelandPalestine,inBrazilandinIran,inSwedenandinSenegal–
foodisapointofconnection,andapointofdecision.Whatweeatsendsoutripplesthat
impactourenvironment,ourhealthcaresystems,oureconomies,andourhealth.After
directingYES!for20years,Oceandecidedhecouldmakethebiggestimpactifheplacedthe
foodrevolutionattheverycenterofhislife’swork.
Startingin2012,OceanandhisfatherfoundedtheFoodRevolutionNetwork(FRN),for
whichheservesasCEO.Sincethattime,Oceanhasworkeddirectlywithsomeofthemost
prominentfoodandcelebrityleadersofourtimes–includingDr.JoelFurhman,Dr.Mark
Hyman,JaneGoodall,PaulMcCartney,SenatorCoryBooker,TonyRobbins,KrisCarr,Dr.
DeanOrnish,Dr.ChristianeNorthrup,MichaelPollan,Dr.DeepakChopra,Dr.SanjayGupta,
andmanymore.
FRNhasreachedmorethan850,000peoplewhohavecollectivelyspentmorethan2
millionhoursparticipatingintheonlinesummits,trainingsandcoursesthatOceanhas
hosted.OneFRNprojecthelped4,000overweightparticipantstocollectivelylosemore
than70,000pounds.Otherprogramshavehelpedcountlesspeopletosaygoodbyetoheart
disease,diabetes,andobesity,andtosayyestomoreenergy,bettersleep,andtolongerand
healthierlives.
Copyright© Ocean Robbins – All rights reserved
Someofthe12,000+commentsfromthe2016FoodRevolutionSummit
Forthepastfiveyears,Oceanhassenttwoorthreenewslettersweeklytoalistthatnow
includes500,000+activemembers.He’sledcampaignsforGMOlabelingthathaveengaged
hundredsofthousandsofpeople.Andhehasfacilitatedaseriesofmeetingsthathave
broughtleadersfromCoca-Cola,Nestle,Mars,Unileverandotherfoodgiantstogetherwith
leadersfromtheCenterforFoodSafety,ConsumersUnion,andhisownFoodRevolution
Network–tofindcommongroundandhelpmovetheneedleonfoodpolicy.
IntheFoodRevolutionNetwork,Oceanhas,alongwithhisfather,builtanorganizationthat
ischangingthecourseoffoodhistory,andhelpingeverydaypeopletobringtheirfood
choicesintointegritywithwhattheymostwantfortheirlives.
Heisalsofatherof16-year-oldidenticaltwinboys,hasbeenmarriedtoFRN’sCFO,Phoenix
Robbins,for22years,andservesasanadjunctprofessorinthePeaceStudiesDepartment
forChapmanUniversity.
Copyright© Ocean Robbins – All rights reserved
ShorterProfessionalBio
OceanRobbinsisco-founderandCEOof
theFoodRevolutionNetwork,whichisa
globalcommunityof500,000+members
standingupforhealthy,sustainable,
humaneanddeliciousfoodforall.Working
withhisdadandcolleague,2-millioncopy
bestsellingauthorJohnRobbins,Oceanhas
hostedandorganizedonlinesummitsandclasseswhichhavereachedmorethan600,000
participantsfrom190+nations.OceanalsoservesasanadjunctprofessorinChapman
University’sPeaceStudiesDepartment,andasfounderofYouthforEnvironmentalSanity
(YES!),aglobalnon-profitorganizationwhichhelaunchedatage16,anddirectedfor20
years.Oceanhasledlivein-personeventsandpublicpresentationsformorethan200,000
peoplefrom65+nations.Heisarecipientofmanyawards,includingtheFreedom'sFlame
Award,theHarmonWilkinsonAwardfordistinguishedcontributiontothehumanitiesand
socialsciences,andthenationalJeffersonAwardforOutstandingPublicService.
ReceivingtheHarmonWilkinsonAwardwhiledeliveringChapmanUniversity’scommencementaddressfor5,000+people