Download pdf - The 31 Day Food Revolution - Cloud Object Storage | Store & …€¦ · · 2017-06-15And The 31 Day Food Revolution is designed ... He was groomed from early childhood to one day

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


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


Lunch..........................................................................................................................................................................................56Dinner........................................................................................................................................................................................56Snacks........................................................................................................................................................................................56Deserts.......................................................................................................................................................................................56

RESOURCES................................................................................................................57

ABOUTOCEANROBBINS(NARRATIVE).......................................................................57

SHORTERPROFESSIONALBIO.....................................................................................62


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.


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.


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.


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.


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,


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.”


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.


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.


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


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.”


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.


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


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.


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.


Evenfiveoftheactionsinthisbookcanmakeaveryrealdifference,andtenwillbelife-

changing.Doitall–andyoujustmightchangeyourworld.Welcometothefoodrevolution.


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.


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


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


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.


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.


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?


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.


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.


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?


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


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.


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.


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-


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.


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.


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


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.


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.


3. Buyfrozenberriesorvegetables–orfreezeyourownduringharvestseason–and

havethemonhand,readytouse,anytimeyouwant.(Mostpeopledon’trealizehow

nutritiousfrozenberriesandvegetablescanbe!)

Action:Selectatleastoneideadescribedinthischapter–andimplementitinyourlife.


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


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.


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.


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


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.


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.


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


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


• Alwayslovethem.

Action:Chooseoneoftheactionstepsinthischapterandimplementitwithsomeoneyou

love.


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.


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.


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.


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.”


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.


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.


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.


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.


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.


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


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


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


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


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.


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.


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