Rev. 01 05/24/08

   John Robbins says in his reference "Healthy At 100":
   Eat an average of seven servings of vegetables a
   day, seven servings of whole grains a day, two
   servings of soy products a day, and fish two or
   three times a week. Eat almost no meat or dairy
   products. Eat very little sugar or added fats.

   WHITE FLOUR
   He also discusses the danger of consuming white
   bread, in a section entitled:

   "THE WHITER THE BREAD, THE SOONER YOU'RE DEAD"

   in which he dislays a table showing the percentage
   of nutrients lost when whole wheat flour is refined
   into white flour:

   Protein:    25 percent lost
   Fiber:      95 percent lost
   Calcium:    56 percent lost
   Copper:     62 percent lost
   Iron:       84 percent lost
   Manganese:  82 percent lost
   Phosphorus: 69 percent lost
   Potassium:  74 percent lost
   Selenium:   52 percent lost
   Zinc:       76 percent lost
   Vitamin B1: 73 percent lost
   Vitamin B2: 81 percent lost
   Vitamin B3: 80 percent lost
   Vitamin B5: 56 percent lost
   Vitamin B6: 87 percent lost
   Folate:     59 percent lost
   Vitamin E:  95 percent lost

   He further states:
   Whole grains clearly protect against cancer.
   But whole grains make up less than 1 percent
   of the average American diet.

   Note: I often buy natural "Ezekiel Bread"
         such as from Trader Joe's, Sprouts,
         and other quality health stores.

   SUGAR TIME
   Food manufacturers put such massive amounts
   of refined sugars in foods for a simple
   reason: to stimulate appetite. People whose
   appetites are stimulated eat more food. This
   is good for sales, but it is also why excess
   sugar consumption is so strongly linked to
   obesity. People eating highly refined and
   processed foods typically consume 25 percent
   more calories than those on a more natural
   diet.

   Thanks to the roughly $4 billion a year in
   federal subsidies handed to corn growers in
   the US, high-fructose corn syrup has become
   so cheap that it can now be found in almost
   every processed food, even ones like soups
   and salad dressings that didn't used to be
   sweetened. Some studies indicate that corn
   syrup is even worse than cane sugar. A
   single 12-ounce can of soda pop has about
   13 teaspoons of sugar in the form of high-
   fructose corn syrup. Today, the average
   American drinks about 55 gallons of soda
   pop a year. Ten to 15 percent of all calories
   consumed by American teenage girls come from
   soft drinks. Many US schools today actually
   have more soft drink machines than water
   fountains.

   The result isn't pretty. We've got a lot of
   overfed and overweight people who are always
   hungry and are actually undernourished.
   Despite the excessive number of calories 
   they are eating, their cells are not getting
   the nutrients they need.

   So, essentially, if you want to become 
   malnourished, obese, and toothless, then
   foods high in refined sugar and corn syrup
   are your ticket.

   Reference:
   John Robbins (2006), "Healthy At 100: The
   Scientifically Proven Secrets of the World's
   Healthiest and Longest-Lived Peoples",
   Random House, ISBN 1-4000-6521-6.