30 Bananas a Day!

List of resources on different subjects you might want to include in your lfrv course.

Recommended books/resources and helpful content:

Food Combining Made Easy -- Herbert Shelton. The bible on food combining. Includes combining rules for non-lfrv foods, which is valuable knowledge for everyone regardless of their current dietary path.
pp. 9-10 -- food groups (note that Shelton includes most nuts and animal foods under protein foods, with some cross referenced in the 'fats'. Shelton looked at the content of foods in terms of weight not calories)

The 80/10/10 Diet - Dr. Doug
p. 103 Protein content of foods (%/cals)
p. 113 Fat content of select foods (nuts, beef, pie, chicken etc.)

The China Study -- T. Colin Campbell (2006 Benbella paperback)
p. 74 -- comparison of rural Chinese vs. SAD dietary intakes (kcals, fat, protein, fiber etc.)

Healthy at 100
-- John Robbins (2007 Ballantine paperback)
p. 57 -- comparison of traditional diets (Hunza, Abkhasia, Vilcabamba)
p. 90 -- Okinawan vs. SAD food intake (animal food consumption in particular)
Ch. 7 is a good summary of the China Study.

'The Dirty Dozen' -- most and least sprayed produce chart.

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This is great. Thanks B
Here's a skeletal outline of the intro to lfrv course I taught. If there's anything specific you'd like me to flesh out let me know.

Class 1: Introductions (everyone says they're name and what they're hoping to get out of the class); my story (if you've had powerful healing/weightloss/transformation experiences this gets people's attention/interest.. Making yourself vulnerable in this respect makes you seem more approachable); the lfrv diet; the diet i recommend (high raw, low fat plant based diet); glossary of nutrition basics (macronutrients vs. micronutrients; calories, protein, fat, carbs, etc.); how to calculate your daily caloric requirements. homework was 1) eat fruit before every meal and 2) enter your food values into fitday or nutridiary to see your macronutrient ratios (to become aware of them)

Class 2: discuss people's experience with the homework; the 'next step' (aim to consume at least 70% of your calories from whole plant based carbohydrates; keep fat at 20-15%, protein below 10%; minimize/avoid animal foods); the okinawans/hunzas/vilcabamba/rural chinese dietary habits (low fat high carb plant based); e.g. of protein/fat content of select foods (particularly animal foods, nuts/seeds, etc.); food combining ala Shelton (the book 'Food Combining Made Easy' is highly recommended).

Class 3: discussion; food and the brain including the effects of too much/too little carbs, proteins, water, fats on mental functioning and mood; importance/benefits of greens; how to get more greens into your diet; fairly comprehensive list of greens, emphasis on rotating and favoring tender greens.

Class 4: discussion; cooked food toxins: acrylamide, nitrous/HC amines, dietary AGEs, PAHs, etc. (I saved this for last to encourage people to choose cooked veg over animal foods.. animal foods for the most part have the highest amount of maillard compounds incidentally); How to reduce your risk for cancer (lfrv and exercise essentially); weight loss (i.e. eat a healthy diet, exercise and ditch the scale for long term permanent weight loss; talked about starvation mode and the risks of undereating; shared testimonials from 30bad members on their weightloss success)
Acrylimide (cooked food toxin)

Carcinogen, forms in starchy foods when heated above 120°C.

Good intro here (look up any cooked food toxin on wikipedia you'll find it)

Here's a fairly comprehensive article on Acrylamide on the FDA's site, including it's discovery in foods in 2002 and the hundreds of studies that have been done on it since:

Here's a list from the FDA of the acrylamide content of a whole whackload of foods (highest in potato chips, french fries, toasted bread, coffee, cigarettes):

Heterocyclic Amines

carcinogen formed when muscle meats (beef/pork/fowl/fish) are heated at high temp (highest in well done, BBQ, fried and deep fried meats).


A list of a number of studies on HCAs can be found here:

Getting Started Using FitDay Guide

A short introductory guide to using this free online calorie counter program to monitor your food and fat intake, feel free to distribute to whomever. This way even the non-computer savvy can see exactly how many fat and calories they are consuming and be better equipped to make the right choices about what they put in their mouth. :)

Wow, this is all great stuff, thanks, B!  I love doing talks and giving presentations and this will certainly help me get more organised about doing some re lfrv - I live in an area where it is unheard of!



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