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John Robbins: What are the micronutrients thatmy diet dramatically in the past five to ten years,most Americans are deficient in, and what are goodtrying to shred raw onion on my salad, and to eatsources to provide them?more onions and mushrooms.Dr. Joel Fuhrman: The American diet couldn’t beThe third one is “M” forbetter designed to create cancer and heart attacks hadmushrooms, which is awe designed it for that purpose. Right now it’s degen-very exciting part of research.erated to the point that 62 percent of calories are fromIt appears that mushrooms haverefined foods and about 26 percent come from animalthe ability to actually enhanceproducts. Of the 10 percent of calories that remainshuman immune function. Theyfrom unrefined plant food, half of that comes fromhelp to label cells that are becoming abnormal forwhite potato products, which are not exactly nutri-your immune recognition to remove them. Mush-ent-rich. Americans are just not consuming fruits,rooms also have weight-loss benefits outside of beingvegetables, beans, nuts, and seeds. They’re not con-low in calories, because they actually have angio-suming sufficient quantity of natural plant foods withgenesis inhibition effects, which prevent the blooda broad assortment of protective micronutrients.vessels from fueling fat expansion. So they haveI coined another acronym called G-BOMBS, to helpfat-inhibiting effects as well as cancer-and-tumor-people remember the foods that they are supposed toinhibiting effects.be consuming on a regular dailyThe second“B” stands for Berries.basis.Berries have Polyphenols andhttp://www.foodrevolution.orgAnthocyanidins, which are veryThe “G” stands for greens, whichbeneficial for the brain and theincludes both raw and cookedgreen vegetables. Most of all we’rebody’s immune system.focusing on leafy greens and cru-The “S” stands for Seeds, like flaxciferous vegetables like broccoli,seeds, Chia seeds, hemp seeds,cabbage, and Brussels sprouts. A mixture of rawpumpkin seeds, and sesamevegetables and cooked green vegetables in your dietseeds. Having some seeds onhas been documented to have ana regular basis can be beneficialassociation with longer life andfor numerous reasons. The ligninsprotection against cancer.have cancer-protective effects,The first “B” stands for beans,and the fatty acids are beneficial for health, thewhich are associated with longerstabilization of inflammation, and heart regularity.life and are a rich source of phy-We can construct dietary recommendations totonutrients that link to longevitymaximize human immune function, and to repairin humans.and resist the process of aging. We have an opportu-The “O” stands for onions. I’venity to live longer and in better health than inbeen shocked and pleasantlyany other time or place in human history.surprised at the studies thatJohn Robbins: Is there a role for whole grains inshow how protective onions areyour diet?against cancer. I have changedThe Food Revolutionary Action Guide www.foodrevolution.org5

Dr. Joel Fuhrman: Well in the diet style I’mhelpful if we have a few different types of beans inrecommending, an intact grain is more favorableour diet, as well. Our diet shouldn’t be revolvedthan even a whole grain that has been ground intoaround the consumption of one bean. I want you toa flour. Certainly there’s a role for these things inhave some lentils, peas, black beans or navy beans,moderate amounts, but it should be as close as pos-azuki beans or soy beans. They all have different nu-sible to its natural, unprocessed state. So for exam-tritional profiles and different advantages. It’sple black or wild rice would be a better food than ricebest to have maybe a few different types in yourflour. When rice is processed or ground, the hypogly-diet on a weekly basis and not just eat a diet that’scemic effect is increased. When you eat an intact ricesoy-bean based.it’s a whole grain, and you’re not grinding it all. SameLike any other bean, soy bean is a very wholesomething with wheat berries over whole wheat, or steelnatural food. If it’s processed and made into ancut oats over oat flour. Even though it might be theisolated soy protein-based product, like a soy hotsame food, it’s still more favorable to consume it indog or soy bacon, it’s not a natural food anymore.the least-processed form possible.Just like corn, which is a pretty wholesome food, butWe rate carbohydrates based on certain criteria andwhen you make it into corn chips or Fritos it’s notthat criteria helps us to discern what proportion ofgoing to be a healthy food any more. We have to eatthose foods would be best in the diet.food that is as minimally processed as possible.Because of their fiber content, their micronutrientJohn Robbins: I wonder why there is so muchcontent, their resistant starch content, and theirdisagreement among health advocates about thelower glycemic effect, the most favorable carbohy-best way to eat. Some of this seems so obvious.drate might be beans. Rice wouldn’t be as favorableDr. Joel Fuhrman: I think it is pretty obvious, butas beans, but some rice could be included in yourwe like to believe the things we were raised on. Wediet. Beans, squashes, peas, and lentils would allformulate opinions very young in life. It can be hardbe more favorable foods, for example, than evento change people’s minds some-brown rice. Certainly I would consider white rice andtimes because they don’t makewhite potato to be less favorable because of factorsdecisions based on science andlike resistant starch, low fiber and nutrients, andlogic. They make their decisions,high-glycemic effects. We want people to make sureespecially about food, based onthey have enough room in their stomach to consumeemotions and attachments, andthe full spectrum of nutrient-rich foods.these are hard for many peopleJohn Robbins: Are some beans preferable toto break.others? What about soy, which of course has aI’m suggesting that it’s not good enough for peoplehigher fat content and a different nutritional profile,to eat less calories to lose weight. You can’t just tryfor the most part, than other beans? What do youto eat less because then you have unrelenting foodthink about soy?cravings and food addictions that are counteractingDr. Joel Fuhrman: I think soy is an excellent healthythat desire to lose weight and eat less. Your weightfood. But I also think that nutritional variety is im-just yo-yos and you gain it back again. I’m suggest-portant. I think that it’s helpful if we have a fewing that paying attention to the quality of what youdifferent types of mushrooms in our diet and it’seat will help mitigate hunger, lessen food cravings,http://www.foodrevolution.organd remove food addiction. Only through enhancingThe Food Revolutionary Action Guide www.foodrevolution.org6

the micronutrient quality of your diet can you losepotential to get better. It usually takes a few years ofcravings and physical drives that get intertwined andactually achieving excellent health to see the allergicintermingled with your emotional drive in a primitivetendencies start to diminish. I have much experiencebrain that wants to continue the addiction.with patients who had food allergies, even environ-Diets of all descriptions are doomed to fail whenmental allergies—including allergies to cats and haypeople aren’t paying attention to meeting the micro-fever—that went away or gradually resolved. Oncenutrient needs of the human body. When we eat athey are in great health with no nutritional deficien-diet with better nutritional quality, all types ofcies, which often takes a few years, then we can trybenefits that make you healthier will enable you toto do oral food challenges and work to see if they canlose weight effortlessly. You won’t crave over eating asslowly get rid of their allergies. In many cases theymuch, and eventually you’ll be put back in touch withjust see their allergies start to improve over time withwhat I call true hunger—where your body becomes athis program.precise computer, telling you the right amount of foodJohn Robbins: You mentioned sunlight. What doyou require to maintain your perfect weight. It doesn’tyou think about Vitamin D supplements?need to be a guessing game in which you weigh theDr. Joel Fuhrman: I think that Vitamin D supple-food and measure how many calories you need. Youments are essential for a huge segment of the pop-can get back in touch with your instinctual drive thatulation, especially those of us in northern climatestells you how to eat, and you’ll enjoy food more. You’llwho are living and working indoors and can’t getenjoy the taste of it more and you’ll be able to neveradequate Vitamin D from the sun. I could tell you abe on a diet. You just eat what you want, except whatlot of stories. For example, one person came into myyou want is less and what you desire will be foodsoffice unable to eat or swallow. He vomited up every-that are good for you.thing he ate. He went to various specialists and oneJohn Robbins: What about food allergies? How canperson wanted to do surgery to stretch his pyloricpeople know if they are allergic to certain foods, andvalve. Another person wanted to inject him internallywhat can they do about it if they are?with Botox to relax the pyloric valve because he keptDr. Joel Fuhrman: Some of these problems devel-vomiting. I found his Vitamin D to be deficient, whichoped when people were very young—maybe even be-had been going on for years. With fixing his Vitaminfore they were born. You may have been put at highD, he recovered in a short period of time. We have anrisk for allergies from folic acid orepidemic of Vitamin D deficiency. We need people tothe diet your mother was eatinghave adequate levels of all nutrients in their blood,or what you were eating whenincluding Vitamin D, in order to maximize immuneyou were young in life.function and good health.The first step that I want to takeJohn Robbins: Folate has been found to be nutri-with food allergies is of coursetionally beneficial. As a result, many people are tak-identifying and avoiding whating folic acid regularly in multivitamin supplements,you are allergic to. The second thing is to achieveand women are strongly encouraged to take it duringexcellent nutrition and an excellent balance of every-pregnancy. What’s your perspective on folic acid?thing that might be missing. Supplying sunlight andDr. Joel Fuhrman: Folate is found in green vegetablesthe right fatty acids and micronutrients helps the im-and beans. But folic acid is not the same biologicalmune system function better so the allergies have thecompound as folate. I’m suggesting that the data in-http://www.foodrevolution.orgThe Food Revolutionary Action Guide www.foodrevolution.org7

dicates that folic acid might be a powerful contributorthat might not be sufficient in your food. Certain fattyto the cancer epidemic. Even when you take it duringacids are not high in a vegetarian diet, like EPA andpregnancy to prevent birth defects it has negativeDHA. Some people think a person who eats flax seedseffects on your unborn child. You can’t substituteand walnuts might make enough. But my twentyfolic acid for the folate that nature intended us to get.years of medical experience drawing blood tests andWhen women who take folic acid are followed thirtyseeing people develop problems suggests that asto forty years later, they have high rates of breastpeople, and especially males, get older, their abilitycancer, but my concern, too, is the harm that mayto convert the short chain omega-3 fatty acids intohave been done to the baby. As you are preventingthe long chain ones diminishes. To make sure thatneural tube defects, you might be increasing thatwe’re not gambling with people’s health, I want to errchild’s risk of childhood cancer. There’s also theon the side of safety and confirm that they have andanger that because they’re taking the folic acid pills,adequate amount of these nutrients present.women will be less likely to concern themselves withJohn Robbins: Your show, 3 Steps to Incredibleeating green vegetables during pregnancy. Like every-Health!, was PBS’s top fundraising program for 2011.thing else in medicine, we often try to look for a pillWhy do you think there was such a huge response?solution, which has outcomes that we didn’t intend,Dr. Joel Fuhrman: I think it’s because people canand which doesn’t provide the same benefits as atell that I’m genuine and that I have credibility thatmore natural approach.comes from real life experience.John Robbins: Are there any specific supplementsSo many people have made recoveries as they havethat you tend to recommend for particular groups ofreversed heart disease, reversed diabetes, and gottenpeople?rid of asthma, migraines, headaches, and high bloodhttp://www.foodrevolution.orgDr. Joel Fuhrman: I do recommend that somepressure. People watching the show say, “Wow I’mgroups of people pay more attention to certain nutri-suffering with all kinds of conditions and I’m headingents than others. But I want them to achieve that notin the wrong direction. But I can be healthy.” A lot ofby taking the conventional multivitamin, which couldpeople are realizing that they can take control of theirhave isolated beta-carotene, Vitamin A, folic acid, toohealth.much Vitamin E, or one Vitamin E fragment in it.In other words there are negative effects from mostmultivitamins. Most of the studies done on themshow overall minimal to no life span enhancement,because people are mixing things that are potentiallyvaluable with things that are potentially hurtful.For more info on Dr. Fuhrman’s work, andA person on a vegan, vegetarian, or nutritarian dietto gain access to numerous resources andmay not be getting adequate B12. The risk of B12 de-opportunities, visit www.DrFuhrman.com.ficiency goes up with aging as the ability to assimilateB12 goes down. The same might be true with Zincand with Iodine. It might be beneficial to supplementwith Iodine, especially if you’re not eating salt in yourdiet, to make sure you have some presence of IodineThe Food Revolutionary Action Guide www.foodrevolution.org8

Jeffrey SmithAcademy of Environmental Medicine reviewed theTake GeneticallyEngineered FoodsOut Of Your Diet Immediately!peer-reviewed journals and found that the animalsanimal feeding studies that have been published inthat were fed the same GMOs that are in our diet hadreproductive disorders, immune system problems,gastrointestinal problems, accelerated aging, organdamage, and dysfunctional regulation of cholesteroland insulin. On top of that, we have story after storyof animals—livestock as well as pets—that have beenJeffrey Smith is an international bestsellingtaken from a GMO diet and put onto a non-GMO dietauthor and filmmaker, and a leading spokes-and their behavior improves. The death rate, stillbornperson on the dangers of Genetically Modifiedrate, and use of medication go down, conception rateOrganisms (GMOs). He has counseled worldand litter size goes up, and even behavior improves.leaders from every continent, changed the courseNow we have many doctors saying that when theof government policies, and is now orchestratingpatients avoid GMOs, a lot of their symptoms goa tipping point towards consumer rejection ofaway as well.GMOs through his programs at the Institute forJohn Robbins: We see GMOs linked to toxic andResponsible Technology. Jeffrey’s book, Seeds ofDeception, is the world’s bestseller on GMOs, andallergic reactions in humans, to sickness, sterility,and fatalities in livestock, and to damage to virtuallyhttp://www.foodrevolution.orghis film, Genetic Roulette, exposes serious healthrisks of the Genetically Modified (GM) foodsAmericans eat every day and has been seenby more than 2 million people.every organ studied in lab animals. And yet thebiotech industry continues to say that the healthfears have been disproven. I heard one industryrepresentative say recently that a trillion GMO mealsJeffrey delivers the alarming news that GMOshave been served and not a single case of GMO-are leading to a massive increase in humaninduced illness has turned up. How do youexposure both to the Roundup herbicide, and torespond to that kind of statement?the Bt toxin that has been genetically engineeredJeffrey Smith: Well this is one of the mostinto every cell of corn and other plants. Jeffreygives you the truth that everyone deserves, andmore importantly, he tells you what you can do.unscientific statements that is made by the biotechproponents. First of all, we do know of a geneticallymodified food supplement in the 1980s that wasdirectly responsible for the deaths of about ahundred Americans and caused five to ten thousandJohn Robbins: Monsanto and its allies continue tofight ferociously every attempt to require labeling offoods made from genetically engineered seeds. Theysay there is no reason for the public to be concerned.But many people are in fact deeply concerned aboutthe potential dangers. Do they have reason to be?Jeffrey Smith: Yes, they certainly do. The AmericanThe Food Revolutionary Action Guideto fall sick or become permanently disabled. It wasL-tryptophan, an amino acid used for stress andinsomnia, produced from genetically engineeredbacteria. Only the brand that was geneticallyengineered was responsible for this deadly epidemic.What was telling was that it took four years todiscover that the epidemic was actually taking place.It took four years even though the symptoms were www.foodrevolution.org9

screaming to be discovered. The disease was new,attacked. An organized mob of more than a hundredacute, and fast-acting. If the GMO crops on thepeople attacked him and his friends when he tried tomarket are simply contributing to an increased rategive a talk on the birth defect links to Roundup,of existing disease like cancer or heart disease orMonsanto’s herbicide that is used in conjunctiondiabetes, or if they are producing nonacute reac-with Roundup Ready crops.tions or reactions that take place over many years orJohn Robbins: Many of Monsanto’s GMO crops havegenerations, we would never be able to identify GMOsbeen engineered to withstand massive sprayings ofas the cause. So the statement that GMOs have notRoundup, the company’s proprietary herbicide. Icaused any problem is false. What we do know ishave seen ads where Monsanto claims Roundup isthat they haven’t been looking for it, and that therebiodegradable and it is safe. What is the actualis no way to identify it because of an utter lack ofenvironmental and health impact of Roundup?post-marketing surveillance, human clinical trials,and long-term animal feeding studies.John Robbins: It sometimes seems to me thatJeffrey Smith: Well Monsanto got convicted offalse a

JOEL FUHRMAN, M.D.: SPECIFIC STEPS TO EXCELLENT HEALTH 3 JEFFREY SMITH: TAKE GENETICALLY ENGINEERED FOODS OUT OF YOUR DIET— IMMEDIATELY! 9 FOOD REVOLUTIONARY ACTION PLAN 16 Voices Of The Food Revolution 17 The Food Revolution Summit April 27-May 5, 2013 18 Living The Food Revol