The Journal of Plant Based Health & Wellness

The Journal of Plant Based Health & Wellness Issue #7, January, 2020

Message from the Editor

ʺWelcome to The Journal of Plant Based Health & Wellness! We are so pleased that you have decided to join us on this exciting health journey!ʺ Rick McKeon

Our goal is to provide interesting and inspiring articles that ordinary people can easily understand and put to use in their daily lives. You donʹt need to be a medical professional or a trained scientist to benefit from the articles you find in this journal. Hereʹs what you will find in this monthʹs issue:

1. Feature Article: Nourishing Your Immune System 2. Success Story: Kurt Craig 3. Foods That Act as Natural Blood Thinners 4. Recipe: Mixed Vegetables and Brown Rice 5. Spices for Flavor and Health: Curry Powder 6. Experts to Follow: Joel Fuhrman, M.D. 7. Book Review: Forks Over Knives: The Cookbook 8. Video Review: The Game Changers

1 9. Retreats: Eat to Live Retreat with Dr. Joel Fuhrman 10. Websites: The Food Revolution Network 11. For Further Study and Certification: Nutritarian Studies with Dr. Joel Fuhrman

Mission Statement

This monthly newsletter is provided absolutely free as a public service to help stem the rising tide of preventable chronic diseases. We are in the midst of a worldwide epidemic of diabetes, obesity, hypertension, dementia, heart disease and cancer. These dreadful illnesses can be prevented and even reversed by making a few simple diet and lifestyle changes!

Our mission is to spread the word that the human body is an amazing self- healing machine! The conventional pharmaceutical paradigm of treating symptoms with drugs will soon give way to a new approach that promotes health by understanding the root causes of disease and curing people through diet and lifestyle changes. This may seem like an uphill battle against the entrenched industrial food producers and powerful pharmaceutical companies, but we really have no other choice. Current trends will not only result in massive human suffering; they will completely bankrupt the American medical system!

Thatʹs what this journal is all about. If you remove the toxins and provide your body with healthy nutrients, it will naturally start to heal itself. By living a plant-based lifestyle combined with moderate exercise, stress reduction and detoxification, you will start to reverse all chronic illnesses and live an amazing pain free life. This has been demonstrated over and over again.

ʺHeal yourself and heal the planetʺ

We would love to feature YOUR personal story! Send your story together with a thumbnail image of yourself to [email protected] Note: By making this submission you are granting us permission to publish your image and your story.

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Disclaimer

I am not a medical doctor, and I am not offering medical advice. In this journal I am just honestly sharing my personal experience and some of the things I have learned from those who are experts. Before making any changes in your diet or exercise program, Consult with your healthcare professional. My hope is that you will be inspired and motivated by Something you read here. I know thatʹs a high aspiration, But that is what I hope for you!

Feature Article: Nourishing Your Immune System

Part 1. The Immune System

There are lots of things going on within your body that you are completely unaware of! Your immune system is working 24/7 to protect you from the dirty world that we live in. When I say ʺdirty worldʺ Iʹm referring to the bacteria, viruses, free radicals, allergens, chemical toxins, and parasites that we are constantly exposed to. If your immune system stopped working, you would die in a fairly short period of time.

The immune system is actually made up of several different organs and systems including the tonsils, digestive system, bone marrow, skin, lymph nodes, spleen, the thin skin on the inside of your nose, throat, and genitals, and immune cells.

Part 2. The Role of the Immune System

How can we remain healthy under this continuous barrage of invaders? Hereʹs where our amazing and complex immune system steps in! Our immune system produces antibodies to fight off different types of invaders. These antibodies are proteins that are specific to each toxic compound or organism that doesnʹt belong in our bodies.

Over time our immune system builds up a library of antibodies, and knows how to combat each type of invader. How amazing is that!

Also, the immune system is made up of several specialized cells like white blood cells (neutrophils, lymphocytes, monocytes, eosinophils, and basophils).

Part 3. Risk Factors for the Immune System

Diet and lifestyle choices are major factors influencing immune system health. Unhealthy choices increase the number of harmful toxins in our bodies.

5 Free radicals are abundant in:

• processed foods • alcohol • cigarette smoke • paint fumes • exhaust fumes • many cosmetics • most cleaning supplies

When our immune system is constantly at work defending us against free radicals, it has fewer resources available to defend us against viruses, bacteria, and cancer cells. So, the more free radicals we take in, the harder it is for our immune system to keep us healthy.

Free radicals are molecules that are missing an electron. They steal electrons from healthy molecules in our cells, causing cell damage. Antioxidants are able to give up an electron to a free radical without becoming destabilized. In this way they keep free radicals in check. Where do we get all these antioxidants? You guessed it - a whole-foods, plant- based diet.

Part 4 Disorders of the Immune System

Every illness, and injury requires an immune system response in order to heal.

Immune system disorders include everything from the common cold, inflammation and autoimmune diseases, all the way up to cancer.

Colds, Flue, and Simple Infections If your immune system is compromised you are more susceptible to these conditions. Typically they are not too serious and are only temporary. In the U.S. antibiotics are very much over prescribed. Not only do they

6 damage the gut microbiome; we need to build up antibodies by being exposed to these simple diseases. Of course, during a serious infection, antibiotics can be life saving.

Autoimmune Diseases Depending on the reference source used, it is estimated that from 25 to 50 million Americans suffer from autoimmune disease. Autoimmune diseases occur when the immune system attacks healthy body tissues. About 80 to 100 autoimmune diseases have been identified. Some common ones include Celiac disease, Crohnʹs disease, cirrhosis of the liver, lupus, anemia, psoriasis, arthritis, type 1 diabetes, and Hashimotoʹs thyroiditis.

One of the leading triggers of autoimmune disease is ʺleaky gutʺ that allows food particles and other large molecules to enter the blood stream. The gut is naturally porous; thatʹs how healthy nutrients get from the gut into the blood stream. But poor diet can cause the gut lining to become damaged and too porous. When these foreign substances get into the blood stream, the immune system becomes hyperactive and starts attacking healthy tissue.

Inflammation Inflammation is a natural process that actually promotes healing. Have you ever cut your finger and watched your body completely heal the wound? Inflammation helps to seal the wound. Figure 3.1 shows this amazing process at work. I didnʹt tell the cells what to do in order to heal the cut on my finger. In fact, if I could, I wouldnʹt know what to tell them!

Figure 3.1 A Cut Can Heal All By Itself

So, brief periods of inflammation (acute inflammation) help to heal the body, but long periods of inflammation (chronic inflammation) can lead to disease. It puts a strain on the immune and circulatory systems, and damages body tissues.

The most common causes of inflammation are a diet high in possessed foods, allergies to certain substances, and stress.

Cancer I hope this doesnʹt come as a surprise to you, but we all have cancer cells in our bodies. A few cancer cells are no big deal, and a healthy immune system will keep them in check. Itʹs only when they get out of control that we start having serious problems.

There are over 100 types of cancer, and the disease can occur in virtually every part of the human body. Much evidence suggests that eating a healthy diet and avoiding toxins can greatly reduce the risk of a person developing cancer.

8 Today it is pretty much common knowledge that smoking, being exposed to radiation, and eating a poor diet all increase a personʹs risk of developing cancer. Also, there is mounting evidence that animal fat and protein together with the casein from dairy are carcinogenic. The World Health Organization has classified processed meats as Group-1 carcinogens.

Part 5 Foods That Boost the Immune System

Foods that boost the immune system include onions, garlic, ginger, carrots, kale, broccoli, Brussels sprouts, bell peppers, berries, citrus fruits, cinnamon, apples, sunflower seeds, almonds, strawberries, oats, turmeric, and red grapes

10 Success Story: Kurt Craig

T2DNM!! Type-2 Diabetes No More!!

My wife and I have tried to eat vegan for a few years but I would always seem to go back to eating whatever I wanted. I went for my annual physical check up at the end of July. I knew the warning signs of type 2 diabetes (T2D), so I knew what was coming. It was bad. After this appointment I had prescriptions for high blood pressure, high cholesterol and two diabetes drugs. I knew what I had to do, and this time I knew I was fighting for my life. I told my doctor that I was going to kick diabetes in the butt.

We started a WFPB lifestyle immediately along with intermittent fasting. I went last week for my 90-day check up. Itʹs amazing what I accomplished in just 90 days:

• I lost 44 lbs. • My blood glucose level (BGL) went from 303 to 89.

11 • A1C went from 13.8 to 5.6. • Triglycerides went from 150 to 57. • Cholesterol went from 151 to 97. • BP was 114/84.

My doctor was dumbfounded. He doesnʹt want to see me again for a year. I donʹt say all this to brag. I hope my results can inspire someone else. I am a meat loving full-blown food addict. If I can do it, anyone can.

Foods That Act as Natural Blood Thinners

Most of the time your bodyʹs ability to clot is a good thing, like when you cut your finger, but there are times when blood clotting can be dangerous. Blood clots that form in the legs (deep vein thrombosis) can often break off and travel to the lungs, leading to pulmonary embolism, which is a life- threatening condition. Blood clots are usually caused by something that inhibits normal blood flow. Risk factors for deep vein thrombosis (DVT) include prolonged bed rest, pregnancy, smoking and cancer.

Foods that help to thin the blood include turmeric, ginger, garlic, cinnamon, whole grains, grapes, raisins, prunes, leafy greens, berries, curry powder, beets, tomatoes, onions, and cayenne pepper.

ʺItʹs interesting to note that when we consider foods that promote health (lowering blood pressure, boosting your immune system, or fighting cancer) we always get back to a whole-foods, plant-based diet.ʺ

Recipe: Mixed Vegetables and Brown Rice

This dish is so simple and amazingly delicious! The vegetables can be anything you like. For this dish I used some black beans, frozen corn and peas, and half of an avocado to add a little richness. Sometimes I use a bag of frozen asparagus stir-fry vegetables.

An inexpensive rice cooker makes things easy. You just rinse the rise, put a cup in the rice cooker together with two cups of water; turn the thing on and forget it. A light comes on when the rice is done.

ʺPlenty of spices and some salsa on top. Yum!ʺ

14 Spices for Health and Flavor: Curry Powder

Curry Powder

Curry powder is not just one spice. It is a mixture of spices usually including coriander, turmeric, cumin, and chili peppers. Other ingredients may include ginger, garlic, fennel seed, caraway, cinnamon, clove, mustard, nutmeg, and black pepper.

It contains lots of calcium, folate, vitamin B6, potassium, phosphorus, magnesium, vitamins like vitamin K and E, iron, and manganese.

I love curried stir-fry vegetables over brown rice! Curry powder has lots of health benefits including anti-cancer properties, protection against heart disease, inflammation reduction, immunity boosting, preventing Alzheimerʹs disease, improving bone health, and it has antibacterial properties. Also, it increases the liverʹs ability to remove toxins from the body.

Experts to Follow: Joel Furman, M.D.

To learn more about Dr. Joel Fuhrman and his nutritional approach to health & wellness visit his website at https://www.drfuhrman.com/

Joel Fuhrman uses a nutrition-based approach to obesity and chronic disease that he refers to as a ʺnutritarianʺ diet. He has written several books and has appeared in several health and wellness documentaries.

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times best-selling author and internationally recognized expert on nutrition and natural healing. He specializes in preventing and reversing disease through nutritional methods.

Dr. Fuhrman is the President of the Nutritional Research Foundation and on the faculty of Northern Arizona University, Health Sciences division. He coined the term ʺNutritarianʺ to describe a nutrient-dense eating style, designed to prevent cancer, slow aging, and extend lifespan.

16 For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.

Background Dr. Fuhrman is a graduate of the University of Pennsylvania, Pearlman School of Medicine (1988) and has received the St. Josephʹs Family Practice Residentʹs Teaching Award for his contribution to the education of family practice residents; and a C3 Cardiology Global Health Award for teaching cardiologists nutritional science.

In addition to the Dr. Fuhrman Wellness Center in New Jersey, he operates his Eat To Live Retreat in San Diego where overweight people from all over the world come to stay for 4-12 weeks to conquer food addiction and recover their health.

A native of Yonkers, N.Y., Dr. Fuhrman is a former world-class figure skater who placed second in the United States National Pairs Championships in 1973 and third in the 1976 World Professional Pairs Skating Championship in Jaca, Spain. Along with his nutritional expertise, Dr. Fuhrman has been involved professionally with sports medical committees, advised professional and Olympic athletes, and has lectured to athletic trainers and world-class athletes about maximizing performance and preventing injury.

Books and Media In his hundreds of radio and television appearances, including The Dr. Oz Show, The Today Show, Live with Kelly, and Good Morning America, Dr. Fuhrman has educated millions of people on the long-range benefits of healthy eating. His four hugely successful PBS specials, which have raised over $35 million for public television, bring essential nutritional knowledge to homes all across America.

Dr. Fuhrman is the author of six New York Times bestsellers: Eat to Live (Little Brown, 2003); Super Immunity (HarperOne, 2012); The End of Diabetes (HarperOne, 2013); The Eat to Live Cookbook (HarperOne, 2013); The End of Dieting (HarperOne, 2014) and The End of Heart Disease (HarperOne, 2016).

In addition to his New York Times best sellers, Dr. Fuhrman has written several other popular books on nutritional science which include: Dr. Fuhrmanʹs Transformation 20 Blood Pressure and Cholesterol (Gift of Health Press); Dr. Fuhrmanʹs Transformation 20 Diabetes (Gift of Health Press); 10 in 20: Dr. Fuhrmanʹs Lose 10 Pounds in 20 Days Detox Program (Gift of Health Press); Eat for Health (Gift of Health Press), Disease Proof Your Child (St. Martinʹs Griffin), Fasting and Eating for Health (St. Martinʹs Griffin) and the Dr. Fuhrmanʹs Nutritarian Handbook and ANDI Food Scoring Guide (Gift of Health Press).

Dr. Fuhrmanʹs latest books include Fast Food Genocide and Eat to Live Quick & Easy Cookbook.

Other Works Dr. Fuhrman has collaborated on a number of articles that have appeared in medical journals, including: University of Pennsylvania Orthopedic Journal; American Journal of Lifestyle Medicine; Open Journal of Preventive Medicine; Nutrition Journal; Current Sports Medicine Reports; and Alternative Therapies in Health and Medicine.

Scientific Journal Articles Dr. Fuhrmanʹs scientific journal publications include:

• Fuhrman JH, Ferreri DM, Singer ML. Long-Term Weight Loss Maintenance on a Nutrient-Dense, Plant-Rich (NDPR) Diet: A Survey Study. International Journal of Disease Reversal and Prevention 2019; 1:1. • Fuhrman JH, Ferreri DM. Treatment and Remission of Symptoms in Type 1 Diabetes with a Nutrient-Dense, Plant-Rich (NDPR) Diet - Case Studies. International Journal of Disease Reversal and Prevention 2019; 1:1. • Maldonado-Puebla M, Price A, Gonzalez A, Fuhrman J, Nichols A. Efficacy of a Plant-Based Anti-Inflammatory Diet as Monotherapy in Psoriasis. International Journal of Disease Reversal and Prevention 2019, 1:1. • Jay Sutliffe, Julia Scheid, Michelle Gorman, Mary Jo Carnot, Alison Adams, Wendy Wetzel, Tricia Fortin, Chloe Sutliffe, Joel Fuhrman Implementation of a Worksite Based 9-Week Micronutrient Dense Nutrition Intervention on Measures of Well-Being in a Cohort of Employees. J Food Nutr 2018;4:103. • Sutliffe JT, Carnot MJ, Fuhrman J, Sutliffe CA, Scheid JC. A Worksite Nutrition Intervention is Effective at Improving Employee Well-Being: A Pilot Study. Journal of Nutrition and Metabolism 2018 • Sutliffe J. Scheid J. Gorman M, Adams A, Carnot MJ, Wetzel W, Fortin T, Sutliffe C, Fuhrman J. Worksite Nutrition: Is a Nutrient-Dense Diet the Answer for a Healthier Workforce? American Journal of Lifestyle Medicine. Published online April 9, 2018. • Fuhrman J. The Hidden Dangers of Fast and Processed Food. American Journal of Lifestyle Medicine, April 2018, SAGE Publishing. DOI: 10.1177/1559827618766483 • *Condensed and adapted from Fast Food Genocide (HarperCollins 2017) for a lecture given at the ACLM annual conference Tuscan, Arizona, October 2017. • Sutliffe JT, Fuhrman J, Carnot MJ, Beetham R. Nutrient-dense, Plant- rich Dietary Intervention Effective at Reducing Cardiovascular Disease Risk

19 Factors for Worksites: A Pilot Study. Alternative Therapies. Sept/Oct 2016;22(5):32-36. • Fuhrman J, Singer M. Improved Cardiovascular Parameter With a Nutrient-Dense, Plant-Rich Diet-Style: A Patient Survey With Illustrative Cases. American Journal of Lifestyle Medicine. 1559827615611024. October 15, 2015 doi:10.1177/1559827615611024. • Fuhrman J. Dietary Protocols to Maximize Disease Reversal and Long Term Safety. American Journal of Lifestyle Medicine. May 4, 2015 doi:10.1177/1559827615580971 • Dunaief DM, Fuhrman J, Dunaief JL, Ying G. Glycemic and cardiovascular parameters improved in Type 2 Diabetes with the high nutrient density (HND) diet. Open Journal of Preventive Medicine. 2012 Aug;2(3):364-371 • Fuhrman J, Sarter B, Glaser D, Acocella S. Changing perceptions of hunger on a high nutrient density diet. Nutrition Journal. 2010 Nov 7;9:51 • Fuhrman J, Ferreri DM. Fueling the vegetarian (vegan) athlete. Current Sports Medicine Reports. 2010 Jul-Aug;9(4):233-41 • Fuhrman J, Sarter B, Calabro DJ. Brief case reports of medically supervised, water-only fasting associated with remission of autoimmune disease. Alternative Therapies in Health and Medicine. 2002 Jul- Aug;8(4):112, 110-1 • Fuhrman J, Selzer ME, Kaplan FS. A shoulder-facial synkinesis in normal human subjects. University of Pennsylvania Orthopaedic Journal. 1991;7:43-45

20 A personal message from Dr. Joel Fuhrman:

ʺI am proud to announce my inclusion in the Life & Wealth Network, an exclusive association of professionals and platforms providing expert guidance in various areas of life, including health, relationships, leisure, security, and charitable giving. Our friends at Conway Wealth launched the network as an extension of its mission to provide holistic solutions beyond traditional money management services, focusing not just on financial gains but gains in the areas of life that create lasting happiness.

21 Beyond my commitment to providing expert nutrition and health guidance, our involvement in the network connects us to industry leaders and additional resources. To access this network simply click on the ʺLife & Wealth Network Member Loginʺ button and enter password ʺcwg-partnerʺ to view the list of current members. As you explore, please feel free reach out with any questions.ʺ

Book Review: Forks Over Knives: The Cookbook

Forks Over Knives: The Cookbook Del Sroufe, The Experiment, LLC, 2012, ISBN 978-1-61519-061-4. This is the companion cookbook to the documentary Forks Over Knives. It has over 300 recipes.

To learn more about Forks Over Knives the cookbook visit https://www.amazon.com/Forks-Over-Knives_The-Cookbook-Plant- Based/dp/1615190619/ref=sr_1_3?keywords=forks+over+knives+cookbook& qid=1576976111&sr=8-3

New York Times Bestseller

A whole-foods, plant-based diet has never been easier or tastier, 300 brand- new recipes for cooking the Forks Over Knives way, every day!

Forks Over Knives the book, the film, the movement, is back again in a Cookbook. The secret is out: If you want to lose weight, lower your cholesterol, and prevent (or even reverse!) chronic conditions such as heart disease and type 2 diabetes, the right food is your best medicine. Thousands of people have cut out meat, dairy, and oils and seen amazing results. If youʹre among them or youʹd like to be, you need this cookbook. Del Sroufe, the man behind some of the mouthwatering meals in the film, proves that the Forks Over Knives philosophy is not about what you canʹt eat, but what you can. Chef Del and his collaborators Julieanna Hever, Judy Micklewright, Isa Chandra Moskowitz, and Darshana Thacker transform wholesome fruits, vegetables, grains, and legumes into 300 recipes - classic and unexpected, globally and seasonally inspired, and for every meal of the day, all through the year:

• Breakfast: Very Berry Smoothie, Breakfast Quinoa with Apple Compote • Salads, Soups and Stews: Kale Salad with Maple-Mustard Dressing, Lotsa Vegetable Chowder, Lucky Black-Eyed Pea Stew • Pasta and Noodle Dishes: Sicilian Cauliflower Linguine, Stir-Fried Noodles with Spring Vegetables • Stir-Fried, Grilled and Hashed Vegetables: Grilled Eggplant Steaks • Baked and Stuffed Vegetables: Millet-Stuffed Chard Rolls • The Amazing Bean: White Beans and Escarole with Parsnips • Great Grains: Polenta Pizza with Tomatoes and Basil • Desserts: Apricot Fig Squares, Bursting with Berries Cobbler • . . . and much more!

Simple, affordable, and delicious, the recipes in Forks Over Knives: The Cookbook put the power of real healthy food in your hands. Start cooking the plant-based way today. It could save your life!

Video Review: The Game Changers

The Game Changers

The Game Changers follows James Wilks - elite Special Forces trainer and winner of The Ultimate Fighter - whose world is turned upside down when he discovers a group of world-renowned athletes and scientists who prove that everything he had been taught about protein was a lie.

The Game Changers mixes real-time, groundbreaking science with cinematic stories of struggle and triumph. The film features some of the strongest, fastest and toughest athletes on the planet. Wilksʹ journey exposes outdated myths about food that not only affect human performance, but the health of the entire global population.

A message from James Wilks:

ʺAs a combatives instructor for the US military (including the US Marines, US Army Rangers, and US Navy SEALs), as well as a former UFC fighter, I see the human body as a powerful machine with the potential for excellence in many areas, including strength, speed, stamina, and recovery. Until I got badly injured while training, I never thought this potential had much to do with food, which I saw mainly as just calories and protein.

25 But, unable to train for six months after my injury, I started researching the optimal diet for recovery and stumbled across a study about the Roman gladiators, which concluded that they ate little or no meat. This seemed really far-fetched to me since I was confident that animal protein was necessary to build muscle, sustain energy levels, and recover from injury. So I flew to Austria to meet the researchers who made this discovery and left convinced that the gladiators - known at the time as Hordearii, or ʺthe Barley Menʺ - really did train and compete on a plant-based diet.

This shocking discovery launched me on a five-year quest for the Truth in Nutrition, modeled after Bruce Leeʹs Truth in Combat philosophy: ʺResearch your own experience, absorb what is useful, reject what is useless, add what is specifically your own.ʺ Beginning with this mindset, I put every preconception I had about nutrition to the test, traveling to four continents to meet with dozens of the worldʹs strongest, fastest, and toughest athletes, as well as leading experts on athletics, nutrition, and anthropology.

What I discovered was so revolutionary, with such profound implications for human performance and health - and even the future of the planet itself - that I had to share it with the world.ʺ

- James Wilks

Retreats: Eat to Live Retreat with Dr. Joel Fuhrman

For more information about Dr. Fuhrmanʹs Eat to Live retreat visit https://www.drfuhrman.com/etlretreat

Set in sunny Southern California, Dr. Fuhrmanʹs Eat to Live Retreat is a place of transformation. Come and discover the joy of living in great health.

At Dr. Fuhrmanʹs Eat to Live Retreat, we will help you change your food preferences, resolve your food cravings and addictions, and feel in control of your health destiny as you embark on your journey to lose excess weight and reverse chronic disease.

At the Eat to Live Retreat, Dr. Fuhrman and his highly skilled staff will utilize cutting-edge nutritional protocols and provide the services you need to recover your health naturally and completely.

27 Our program includes a private medical consultation with Dr. Fuhrman to create your personalized health program, all plant-based meals, and over 30 classes and education talks.

Our guests:

• Shed excess weight, normalize blood pressure, and reverse type 2 diabetes • Recover from cardiovascular and autoimmune diseases • Resolve emotional eating and change taste preferences for healthy foods

Websites: The Food Revolution Network

https://www.foodrevolution.org/

Food Revolution Network is committed to healthy, ethical, and sustainable food for all. Guided by John and Ocean Robbins, with more than 500,000 members and with the collaboration of many of the top food revolutionary leaders of our times, Food Revolution Network aims to empower individuals, build community, and transform food systems to support healthy people and a healthy planet.

John Robbins John Robbins was groomed to be the heir to the Baskin-Robbins empire, which was founded by his father. He had money, prestige, and security, along with an ice cream shaped swimming pool in the backyard. So why did John walk away from a path that was practically ʺpaved with gold and ice cream?ʺ Because his conscience was emerging. He simply didnʹt want to devote his life to selling ice cream after realizing it makes people unhealthy. So he decided to make a change and forge a new path.

Over the last 30 years, Johnʹs books about healthy eating and healthy living (including blockbuster bestseller Diet for a New America) have sold millions of copies and been translated into more than 30 languages. He has made hundreds of local and national radio and television appearances, spoken in person to hundreds of thousands of people, founded EarthSave International, and received dozens of awards for his work on behalf of healthy people and a healthy planet. With his son and colleague Ocean, John serves as co-host of Food Revolution Network.

Ocean Robbins Ocean Robbins was born in a log cabin built by his parents, and grew up eating food they grew on the land together. At age 16, he co-founded an organization called YES! (Youth for Environmental Sanity) that he directed for the next 20 years. Ocean has spoken in person to more than 200,000 people in schools, conferences and events, and he has organized 100+ seminars and gatherings for leaders from 65+ nations. Oceanʹs work has taken him all over the world, where he has seen first-hand the powerful impact of the food we eat - not just on our health, but on people and economies everywhere. He has served as an adjunct professor for Chapman University and has received numerous awards including the national Jefferson Award for Outstanding Public Service. He is author of the national bestseller, 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. He serves as CEO of Food Revolution Network.

What We Offer Here are some of the top resources youʹll find on our site that will help you get informed, take action, and make a difference.

1. WHOLE Life Club, an online membership community, designed to help you put your healthy lifestyle into action for lasting results. Find out more here. 2. Check out our blog for current articles on vital topics.

31 3. Join us for hot springs retreats in Oregon. Click the link to find out more. 4. Follow us on social media. Catch Food Revolution Network on Facebook, Twitter, Pinterest, YouTube, and Instagram. 5. We host an annual Food Revolution Summit, in which John Robbins personally interviews 24 of the worldʹs top food experts. Gain instant access to all of the recordings and transcripts from our recent Food Revolution Summits, plus a huge collection of bonus resources. Volume I (2012), Volume II (2013), Volume III (2014), Volume IV (2015), Volume V (2016), Volume VI (2017), Volume VII (2018), Volume VIII (2019), and the GMO Mini-Summit. 6. Get Ocean Robbinʹs national best-selling book, 31 Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. It is an eaterʹs guide to liberation from a toxic food culture. Find out more here. 7. Invite John or Ocean to come speak for a conference or event by emailing us with your request using the contact form on this site. 8. If you havenʹt already done so, sign up for our network so you can receive regular action updates, informational and inspirational resources, and support to help you participate in the Food Revolution. 9. Check out some of our favorite resources, from our friends and partners: • Complement Plus: Even if you eat a fabulous whole foods plant- based diet, a few nutrients can still be tricky. Thatʹs where Complement Plus comes in! EPA, DHA, B12, D3, Zinc, and K2. • PuraTHRIVE Curcumin Gold: We keep hearing more about the anti-inflammatory and health boosting benefits of turmeric and ginger. Now enjoy with liposomal delivery which boosts bioavailability 400x! • Thrive Market: Become a member and you get heavily discounted natural and organic groceries, delivered right to your door! New members get 25% off their first purchase.

32 • The Aqua Tru water filter: The most affordable top quality countertop water filtration system. • The Air Doctor Pro air filter: Your home air quality is more important than you may know, and this filter is excellent!

Our Faculty It is our privilege to share the insights from a leading edge team of doctors, nutritionists, dietitians, scientists, activists, celebrities, coaches, political leaders, and teachers whose decades of hard-won wisdom have inspired hundreds of millions of people. We consider these visionary leaders to be the faculty of Food Revolution Network.

Certification Programs: Nutritarian Studies Certification with Dr. Joel Fuhrman

To learn more about Dr. Fuhrmanʹs Nutritarian Studies program visit https://www.drfuhrman.com/elearning/nei/certificate-programs

Overview Students learn about the most health promoting foods and the role that superior nutrition plays in weight loss, cancer protection, and the prevention and treatment of chronic diseases like diabetes, autoimmune and heart disease.

This program is an excellent tool for anyone who wants to deepen their understanding of nutrition and the role that healthy food plays in

34 optimizing health and treating chronic diseases as well as medical professionals who want to broaden their knowledge of how nutrition influences disease and health outcomes.

Format Self-paced, online coursework with open enrollment (students can enroll and begin at any time). Successful completion of the program requires passing a final exam in each of the required courses.

Program length As a self-paced course, the time to actually complete the Program will vary by individual. We recommend targeting about 3-5 hours per week over a period of 9 months.

Courses The Nutritarian Studies certificate program consists of two courses:

Basics of Nutrition Learn the Basics of Nutrition. Covering introductory nutritional science and the health benefits of phytochemicals, this course lays the groundwork for you to build your knowledge of the relationship between diet and health.

The course begins by explaining the differences between macronutrients and micronutrients, deciphering nutrient intake recommendations and Nutrition Facts panels, and reviewing basic chemistry concepts. You will learn how the human body utilizes vitamins, minerals, fats, carbohydrates, and protein, with detail on nutrients of interest such as essential fatty acids and fiber. Finally, you will learn the health effects of several classes of phytochemicals, such as carotenoids, flavonoids, and isothiocyanates.

Coursework is divided into lessons by topic, each with guided reading assignments and brief assessments to ensure students grasp key concepts.

35 Upon successful completion of the final exam, students receive a certificate of completion for the course.

Estimated time to complete: 3 months

The Science of the Nutritarian Diet Focusing primarily on Dr. Fuhrmanʹs writings and his years of experience treating and preventing chronic disease through superior nutrition, The Science of the Nutritarian Diet examines the most up-to-date research regarding the connection between diet and health. During the course you will learn about the powerful effects of food on our health, including the how and why of preventing heart disease, diabetes and cancer with diet and lifestyle methods. You will also learn about the connection between nutrition and the immune system and how toxic hunger and food addiction hamper weight loss efforts.

The course material is broken up in to 5 Units, which outline the fundamental principles of Dr. Fuhrmanʹs Nutritarian approach - a nutrient- dense, plant-rich diet. Each unit is comprised of multiple lessons. Each topic is structured with a reading assignment, scientific article(s), recorded webcast, and brief assessment.

After progressing through all of the units and successfully passing a final exam, students receive a certificate of completion for the course and Program.

Estimated time to complete: 6 months

Required Texts (purchased separately) The following books are required to complete each course.

Basics of Nutrition • An Evidence-based Approach to Phytochemical and Other Dietary Factors

36 • Nutritional Sciences: From Fundamentals to Food

The Science of the Nutritarian Diet • The End of Dieting, by Joel Fuhrman, M.D. • Super Immunity, by Joel Fuhrman , M.D.

Continuing Education Credits Certificates may apply for continuing education credits. Contact your respective association or organization for guidance, if you have questions about if and/or how these credits might apply.

Basics of Nutrition course qualifies for 11 continuing education contact hours.

The Science of the Nutritarian Diet course qualifies for 32 continuing education contact hours.

The combined program is eligible for 4.3 continuing education credits.

The Nutritarian Education Institute (NEI) is recognized as an Approved Continuing Education Provider by the:

Athletics and Fitness Association of America, this program, Nutritarian Studies, qualifies for 15 AFAA CEUs.

National Academy of Sports Medicine, this program, Nutritarian Studies, qualifies for 1.9 NASM CEUs.

The State of California Board of Registered Nursing, for 43 contact hours of continuing education credits.

Alumni Benefits After successfully completing the program, graduates can enjoy these exclusive benefits:

• Online Alumni Listing - share your achievement and increase your exposure by opting in to our web directory • NEI Alumni Community - network and share ideas with like-minded people (requires membership to view and post) • NEI Premier Affiliate Program* - earn double the commission of the basic Dr. Fuhrman Affiliate Program

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The Plant Based Health & Wellness Book

If you have enjoyed this newsletter please consider purchasing a copy of the book Plant Based Health & Wellness.

For more information and a preview visit the book page at: https://www.rickmckeon.com/plantbasedbook.html

39 What medical experts are saying about Plant Based Health & Wellness

ʺHi Rick, Congratulations on your book. It looks great, and Iʹm sure it will help many people!!!ʺ Neal Barnard, M.D. Physicians Committee for Responsible Medicine

ʺThe most important thing you can do to improve your health is to adopt an optimal diet. Rick McKeon provides the blueprint for doing this, with both specific instruction and a healthy dose of inspiration.ʺ Pamela A. Popper, PhD, ND. President, Wellness Forum Health

ʺYou are a thoughtful, prolific writer and you are making your hard-earned journey back to health a gift to all who read your words. I would like to express my deep appreciation for your book and for the gift of your sharing your inspiration with the world. Keep writing - we all benefit from who you are and what you do.ʺ Michael A. Klaper, M.D. Moving Medicine Forward

ʺRick, Thank you for sharing your book Plant Based Health & Wellness. My husband is most appreciative that you shared your fine story with him. Clearly you have discovered the power of WFPBN and are sharing it with gusto! You are doing important work showing the power of plant based eating.ʺ Ann Crile Esselstyn, wife of Caldwell B. Esselstyn, Jr., M.D. The Cleveland Clinic Wellness Institute

“What I like most about Mr. McKeonʹs book is that it is written from first hand experience. It is a real life story regarding how he turned his life around. I found it so enlightening. This book has encouraged me to change my lifestyle and start my own quest.” Timothy McGhee, FNP-C

40 Northern Arizona VA Health Care System

ʺOK - Iʹm on it! Iʹve been meaning to change my diet for years. Your book is going to be just what I need. Great job on the book!ʺ Michele Bibeau, D.D.S.