NAKED FOOD MAGAZINE | FALL 2014

THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO PREVENTING AND REVERSING DISEASE

KRISTEN BELL IN LOVE WITH REAL FOOD

FOOD & BREAST CANCER

SURVIVAL COULD IT BE CELIAC DISEASE?

IS YOUR DIET ALKALINE OR ACID FORMING?

INTO THE NAKED SPIRIT WITH

HOLIDAY

RECIPES

Pills or Plants? Nutrition & Sexual Health Dietary Addictions: Why Eating Healthy Is So Difficult Diseases Of Affluence 3500 Years Ago

THE EARTH TO MOUTH

THE NAKED FOOD E-COOKBOOK 100+ Recipes Featuring Superstar Chefs Mary McDougall, Chef AJ, Chef Tina Jo, Emily Von Euw and The Naked Food Chefs!

organic + whole + plant-based 100+ whole food, plant-based recipes! Free of oil, salt, and sugar as well as genetically modified (GM/GMO) or processed ingredients, animal foods, chemicals, hormones, antibiotics, pesticides, additives, preservatives, or colorants.

BUY IT NOW AT NAKEDFOODMAGAZINE.COM

TEACH ME REAL FOOD.

I DESERVE TO KNOW. NAKEDFOODMAGAZINE.COM

CONTENTS FALL 2014

FEATURES

58

6

NAKED HEALING Food & Breast Cancer Survival

By Neal Barnard, MD

NAKED WELLNESS

PILLS OR PLANTS?

11

The Hard Facts on Nutrition & Sexual Health

By Joel Kahn, MD

Soy And Breast Cancer Mortality

By Pamela Popper, PhD

14

NAKED COLUMN The Evolution Beyond The Revolution

By John Robbins

16

NAKED WISDOM Diseases Of Affluence 3500 Years Ago

By Pamela Popper, PhD

20

NAKED FOOD Is Your Diet Alkaline Or Acid Forming?

By Michael Greger, MD

26

NAKED DIET Dietary Addictions

By Alan Goldhamer, DC

30

NAKED Q&A With Doug Lisle, PhD

34

NAKED HEALING Could It Be Celiac Disease?

By John McDougall, MD

44

NAKED INTERVIEW With Kristen Bell

52

NAKED LIFESTYLE Biodynamic Wine

By Michele Lastella

FROM THE EDITOR

to my star.

I am a firm believer in giving thanks, not because the time of year dictates it, but because I often feel inspired to

NEW AMERICAN KIND & ENLIGHTENED DIET

acknowledge the smallest of things that construct the light in my life. I

Editor-in-Chief Copy Chief Editor Public Relations

have made it a habit of thanking others for the small gestures I may receive on a given day, and mostly, for the gift of life in general.

Art Director Graphic Design & Branding Advisory Board

I am often thankful for my food and for every seed I see in it, for every plant, every flower, and every living being. Personally, it has become a habit to respect the life of the smallest insect, and everyPhotography

thing that contains life. This year, however, I am especially grateful for having found a wonderful gift. It is a gift that represents the motivation to continue, the perseverance to achieve dreams, and the wisdom to know that everything is possible.

MARGARITA RESTREPO JUDITH MAGER MARK BUTTON LAUREN BUTTON MARGARITA RESTREPO BIG BRAND MACHINE T. COLIN CAMPBELL Ph.D. CALDWELL ESSELSTYN JR. M.D. JOHN ROBBINS John McDougall M.D. MICHAEL GREGER M.D. DAVID KATZ M.D. MICHAEL KLAPER M.D. Brian Clement Ph.D. ANNA MARIA CLEMENT PH.D. Cura Photography Paul Cowan Alexander Makarov Hieng Ling Tie Carlos Castilla Sergejs Rahunoks Nicholas Mortimer Evgeny Karandaev Ammen Torp Jakkrit Orrasri Margarita Restrepo Stock Photo 123RF

This issue is dedicated to my gift. It is the star in my universe, and my source of light. Thank you for giving me the light that is shinning inside of me today. It is my wish that each

REUSE REDUCE RECYCLE

SOY INK

person find a light, and cherish it as the greatest gift one could ever receive.

To my star! Happy holidays!

Questions and Feedback: Help@NakedFoodMagazine.com Or visit: www.NakedFoodMagazine.com | Facebook/Naked-Food-Magazine | Twitter @NakedFoodMag

Naked Food Magazine is published quarterly by Naked Republic, Inc. ISSN 2373-4035. The known office of publication is 204 NW 135th Way, Plantation, FL 33325. POSTMASTER: Send all address changes to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355. SUBSCRIPTIONS: Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; all other international orders: $44.95 per year (U.S. funds only).

Naked Food Magazine is the whole food, plant-based nutrition approach to reversing and preventing disease.

Margarita Restrepo Founder and Editor-in-Chief

The editorial content of Naked Food Magazine is prepared in accordance with the standards of journalistic accuracy. Readers are cautioned, however, not to use information from the magazine as a substitute for regular professional health care.

54

32 NAKED KITCHEN All Recipes By The Naked Food Chefs

12

Eggplant Pomodoro Tower

24

Naked Holiday Gazpacho

31

Fabulous Chia Seed Pudding

32

Quinoa Stuffed Eggplants

39

Naked & Raw Apple Tart

42

Sweet Potato Hummus

49

Vision Booster & Restorer

50

Nutty Holiday Plantains

55

Pumpkin + Turmeric Rice Bowl

56

Sweet Potato Bisque

64

Naked & Festive Apple Cider

47 OUR COVER Kristen Bell Photographed by Justin Campbell

Naked Food Magazine

7

NAKED NAKEDHEALING FOOD

FOOD &

BREAST CANCER SURVIVAL

BY NEAL BARNARD, MD

8

Healthful diets not only help prevent cancer; they also improve survival when cancer has been diagnosed.

The first clues that foods might affect the course of breast cancer came from studies of women in Japan in the early 1960s. Compared to Western women, Japanese women were much less likely to develop the disease and much more likely to survive it if it occurred.1

in its early stages, important information has already come to light.

Over the next several decades, researchers have followed up on these observations to try to clarify what is the best diet for cancer survival. Although this work is still

Although weight gain often occurs after diagnosis, studies suggest that women who avoid weight gain after diagnosis tend to have longer disease-free survival.2

Naked Food Magazine

One of the known factors affecting breast cancer survival is body weight. Women with breast cancer who are near their ideal body weight at the time of diagnosis are more likely to survive than are women with higher body weights.2

Naked Food Magazine

9

NAKED HEALING The link between lower body weight and

postmenopausal women.

better survival may relate to estrogens, female sex hormones that can encourage the growth

Studies that have followed women for several

of cancer cells. In essence, body fat acts like an

years after diagnosis have generally found that

estrogen factory, producing estrogens from

those with less fatty diets prior to diagnosis live

other compounds coming from the adrenal glands

longer than other women. In one of the first

(small organs situated atop each kidney). As a

such

result, women with more body fat tend to have

University of New York in Buffalo, N.Y., found that

higher amounts of estrogens circulating in their

women with advanced cancer had a 40 percent

blood, compared to thinner women.

increased risk of dying at any point in time for

studies,

researchers

at

the

State

every 1,000 grams of fat they consumed per

Reduced Fat Intake

month.5 Note that this does not mean a person’s

Specific dietary factors appear to play key roles in cancer survival. First, two studies of women diagnosed with breast cancer showed that those who had been consuming less fat prior

to

diagnosis,

generally

had

smaller

tumors with less evidence of cancer spread, compared

to

women

whose

diets

had

included more fatty foods. 3,4 One of these studies

identified

premenopausal

women;

benefits

among

the

among

other,

risk of dying is 40 percent. It means that, if the diet contained an extra 1,000 grams of fat per month at the time of diagnosis, that person’s risk of dying is 40 percent higher than it would otherwise have been. There is, of course, tremendous variation from one woman to another, so this figure is simply an overall observation

drawn

from

the

group

of

participants. To make this more concrete, the difference between a typical American diet and a low-fat, plant-based diet is approximately 1,000 to 1,500 grams of fat per month, which corresponds to a 40-60 percent difference in mortality risk at any point in time.

Other studies found much the same thing— fatty diets are associated with increased risk, and that is particularly true for saturated fat, the kind that is common in meat, dairy products, eggs, and chocolate.6-9 Some studies have failed to confirm the dangers of fatty diets;10-13 however, most evidence indicates that women consuming less fat tend to do better after diagnosis.

10

Naked Food Magazine

Why should a low fat intake

getting the least beta-carotene,

improve survival? For starters,

there were twelve deaths over

low-fat diets tend to be mod-

the next six years. In the middle

est in calories, since fats and

group, there were eight deaths,

oils are the densest source of

and in the high-beta-carotene

calories of any food we consume.

group, there was only one

In fact, some investigators be-

death.15

lieve that the main problem with

“...the difference between a typical American diet and a low-fat, plant-based diet is approximately 1,000 to 1,500 grams of fat per month, which corresponds to a 4060% difference in mortality risk at any point in time.”

fatty diets is simply their high

In the digestive tract, beta-car-

calorie

addition,

otene is converted to vitamin A.

women who eat less fat tend

In turn, vitamin A is converted to

to have less estrogen coursing

a compound called retinoic acid,

through their veins, indepen-

which has a demonstrable anti-

dent of the difference in their

cancer effect on cells in test-tube

body weight. They may also have

studies.15 A Swedish study found

stronger immune defenses that

much the same thing: Among

the most fruit, there were only

can help them fight cancer cells.

women with breast cancer, those

three deaths.15

content.

In

consuming more vitamin A were

Increased Vegetables and Fruits

more likely to have estrogen-

Similarly, a study of Canadian

receptor-rich tumors, a good

women

prognostic sign.16

found that those getting the

Some evidence suggests that

with

breast

cancer

most beta-carotene and vita-

women whose diets are richer

The Australian researchers also

min C had significantly better

in vegetables and fruits tend to

analyzed their data in anoth-

survival odds.8 The benefit was

survive longer. 2,14 In a study of

er way, looking simply at how

dose related, meaning the more

103 women in Australia followed

much fruit of any kind the

of these helpful nutrients they

for six years after they were

women had been eating, in-

got, the better they did. Those

diagnosed with breast cancer,

cluding both beta-carotene-rich

who got more than 5 mg of

those who consumed the most

fruits as well as other varieties,

beta-carotene

fruits and vegetables rich in

such as apples, bananas, ber-

double the likelihood of survival,

beta-carotene or vitamin C had

ries, grapes, and dried fruits. The

compared to women who got

the best chance for survival. The

same sort of pattern emerged.

less than 2 mg. To see what this

researchers divided the group

In the group eating the least

means on your plate, there are

into thirds, based on how much

fruit,

twelve

about 5 mg of beta-carotene in

beta-carotene they got each

deaths. In the middle group,

½ a medium carrot or ¼ cup of

day in the foods they chose. It

there were six deaths, and

cooked sweet potato.

turned out that, in the group

in

there

the

were

group

per

day

had

consuming Naked Food Magazine

11

NAKED HEALING For vitamin C, those getting more

gens from the blood, it sends

One study suggested that there

than 200 milligrams each day

them through the bile duct into

may be a measurable benefit

had roughly double the survival

the intestinal tract, where fi-

of these combined effects. Re-

odds, compared to those getting

ber soaks them up and carries

searchers at Mt. Sinai Medical

less than about 100 milligrams

them out of the body. A study

Center in New York found that

per day. In practical terms, an

in Sweden found that women

women with breast cancer who

orange has about 60 milligrams

with higher fiber intake at the

were slimmer tended to live lon-

of vitamin C, and a one-cup

time of breast cancer diagnosis

ger, and those who had lower

serving of broccoli or other green

were more likely to have smaller

cholesterol levels also lived lon-

vegetables has about 80.8

tumors, compared to women

ger. But the women at greatest

with lower fiber intake.16 The

risk of dying were those who

the

amount consumed was not par-

were overweight and had high

opposite effect. In one study,

ticularly high. Those women with

cholesterol levels.17

women

cancer

larger tumors (greater than 20

consuming larger amounts of

millimeters) averaged 16 grams

vitamin E had poorer survival.

of fiber per day, compared to 19

Every

increase

grams for women with smaller

Putting Diet Changes to the Test

in daily vitamin E intake was

tumors. Most authorities recom-

The findings described above

associated with approximately

mend fiber intake of at least 30

were generally made by studying

a 15 to 20 percent increased risk

grams daily, and an optimal in-

the diets of women at the time

of treatment failure.7

take is probably over 40 grams.

they were diagnosed with can-

Vitamin

E with

may

have

breast

one-milligram

cer. Generally speaking, women

Increased Fiber Fiber is essential to the body’s ability to eliminate excess estrogens. As the liver filters estro-

Combined Diet Effects

who have been eating fewer fatty foods, more fiber, and more

These dietary factors tend to

vegetables and fruits at the time

work together. A diet that is

of diagnosis live longer and are

higher

and

less likely to have a recurrence.

also

However, it has not yet been

tend to be high in

proven that changing to a low-

fiber

in

fat diet that is loaded with fruits

fat. In turn, women

and vegetables after diagnosis

who

eat

such

di-

will put the brakes on cancer as

ets

tend

to

be

effectively as having habitually

other

followed such a diet since long

women, avoiding the

before the disease occurred.

risks of overweight.

Studies are now underway to

in

fruits

vegetables and

slimmer

will low

than

test exactly that.

12

Naked Food Magazine

The Women’s Intervention Nutrition Study (WINS) tests a lowfat diet, deriving 15 percent of calories from fat, in 2,500 postmenopausal women with breast cancer. In the Women’s Healthy Eating and Living (WHEL) study, 3,109 pre- and postmenopausal women with breast cancer will be included in a test of a diet rich in fruits and vegetables.

The study’s daily diet guidelines include five vegetable servings, 16 ounces of vegetable juice, three fruit servings, 30 grams of dietary fiber, and no more than 15-20 percent of calories from fat.2,18 Neal Barnard, M.D., is a clinical researcher, author, and health advocate. Dr. Barnard is the founder of the Physicians Committee for Responsible Medicine (PCRM), Adjunct Associate Professor of Medicine at George Washington University,

Life Member of the

American Medical Association, and a member of the American Diabetes Association.

References 1. Wynder EL, Kajitani T, Kuno J, Lucas JC Jr, DePalo A, Farrow J. A comparison of survival rates between American and Japanese patients with breast cancer. Surg Gynecol Obstet. 1963;117:196-200.

2. Rock CL, Demark-Wahnefried W. Nutrition and survival after the diagnosis of breast cancer: a review of the evidence. J Clin Oncol. 2002;20:3302-3316.

3. Verreault R, Brisson J, Deschenes L, Naud F, Meyer F, Belanger L. Dietary fat in relation to prognostic indicators in breast cancer. J Natl Cancer Inst. 1988;80:819-825.

4. Hebert JR, Toporoff E. Dietary exposures and other factors of possible prognostic significance in relation to tumour size and nodal involvement in early-stage breast cancer. Int J Epidemiol. 1989;18:518-526.

5. Gregorio DI, Emrich LJ, Graham S, Marshall JR, Nemoto T. Dietary fat consumption and survival among women with breast cancer. J Natl Cancer Inst. 1985;75(1):37-41.

6. Nomura AMY, Le Marchand L, Kolonel LN, Hankin JH. The effecrt of dietary fat on breast cancer survival among Caucasian and Japanese women in Hawaii. Breast Cancer Research and Treatment. 1991;18:S135-141.

7. Holm LE, Nordevang E, Hjalmar ML, Lidbrink E, Callmer E, Nilsson B. Treatment failure and dietary habits in women with breast cancer. J Natl Cancer Inst. 1993;85:32-36.

8. Jain M, Miller AB, To T. Premorbid diet and the prognosis of women with breast cancer.

J Natl Cancer Inst. 1994;86:1390-1397.

9. Zhang S, Folsom AR, Sellers TA, Kushi LH, Potter JD. Better breast cancer survival for postmenopausal women who are less overweight and eat less fat. Cancer. 1995;76:275283.

10. Rohan TE, Hiller JE, McMichael AJ. Dietary factors and survival from breast cancer. Nutr Cancer. 1993;20:167-177.

11. Kyogoku S, Hirohata T, Nomura Y, Shigematsu T, Takeshita S, Hirohata I. Diet and prognosis of breast cancer. Nutr Cancer.

1992:17:271-277.

12. Newman SC, Miller AB, Howe GR. A study of the effect of weight and dietary fat on breast cancer survival time. Am J Epidemiol.

1986;123:767-774.

13. Ewertz M, Gillanders S, Meyer L, Zedeler K. Survival of breast cancer patients in relation to factors which affect risk of developing breast cancer. Int J Cancer. 1991;49:526-530.

14. Murillo G, Mehta RG. Cruciferous vegetables and cancer prevention. Nutr Cancer.

2001;41:17-28.

15. Ingram D. Diet and subsequent survival in women with breast cancer. Br J Cancer.

1994;69:592-595.

16. Holm LE, Callmer E, Hjalmar ML, Lidbrink E, Nilsson B, Skoog L. Dietary habits and prognostic factors in breast cancer. J Natl Cancer Inst. 1989;81:1218-1223.

17. Tartter PI, Papatestas AE, Ioannovich J, Mulvihill MN, Lesnick G, Aufses AH. Cholesterol and obesity as prognostic factors in breast cancer. Cancer. 1981;47:2222-2227.

18. Pierce JP, Faerber S, Wright FA, et al. A randomized trial of the effect of a plant-based dietary pattern on additional breast cancer events and survival: the Women’s Healthy Eating and Living (WHEL) Study. Contr Clin Trials. 2002;23:728-756.

SOY AND BREAST CANCER MORTALITY

by Pamela Popper, PhD. The level of soy intake may be a predictor of the risk of recurrence from breast cancer or dying from breast cancer, according to a new study published in the Journal of the American Medical Association.

Researchers looked at data from the Shanghai Breast Cancer Survival Study, which involves 5042 breast cancer survivors between the ages of 20 and 75. During four years of follow-up, 534 recurrences of breast cancer and 44 deaths were reported in the study population. Soy intake reduced both the risk of recurrence and the risk of mortality, according to the researchers.

Women who consumed the most soy protein had a 32% lower risk of recurrence and a 29% lower risk of death when compared to those with the lowest intake of soy protein.

This relationship held for both estrogen receptor positive and negative breast cancers, as well as for women who did and did not take Tamoxifen.

“In summary, in this population-based prospective study, we found that soy food intake is safe and was associated with lower mortality and recurrence among breast cancer patients… This study suggests that moderate soy food intake is safe and potentially beneficial for women with breast cancer,” the researchers concluded.

This study adds to the body of evidence that grows almost monthly now showing that soy foods are health-promoting, not healthdestroying. It is important to remember to purchase organic soy foods, to eat those that are minimally processed, like tofu and tempeh, and to include these foods as part of a well-structured plant-based diet.

X.O. Shu, Y. Zheng, H. Cai, K. Gu, Z. Chen, W. Zheng, W. Lu “Soy Food Intake and Breast Cancer Survival” JAMA Volume 302, Issue 22, Pages 2437-2443

Naked Food Magazine

13

NAKED KITCHEN

14

Naked Food Magazine

EGGPLANT POMODORO TOWER Yield: 3-4 Servings. Recipe developed by the Naked Food Chefs.

INGREDIENTS For the tower: • 1 organic eggplant • 2 large organic tomatoes • Fresh organic basil leaves For the marinate: • 4 organic basil leaves • 1 tsp. nutritional yeast • Pinch of turmeric • Pinch of cumin • ½ tsp. tamari • 2 cups vegetable broth • Pepper to taste For the base sauce: • 2 medium organic tomatoes • Pinch of paprika • Fresh organic thyme • Ground pepper METHOD To make the towers, slice eggplant and tomatoes.

Place all the marinate ingredients to a food processor or blender, blend for 30 seconds. Pour into a shallow dish, add eggplant and tomato slices and marinate for 10 minutes.

In the meantime, add the base sauce ingredients to the food processor or blender. Set aside.

Remove slices from marinate liquid and place on a non-stick baking dish or on a non-stick silicone pad. Place the largest slice of eggplant followed by a tomato slice going upwards. Repeat the process a couple of times and bake towers for 12-15 minutes at 375 degrees.

Pour a spoonful of base sauce on serving dish for each baked tower. Garnish with fresh thyme, ground pepper, and basil.

Naked Food Magazine

15

NAKED COLUMN

I’ve been thinking a lot lately about the

I realize people might disagree with me about this,

difference between revolution and evolution.

but here’s what I mean: let’s say someone had a

This conversation is part of The Food Revolution

magic wand and could wave it and instantly the

Summit, which is put on by The Food Revolution

entire earth would become pristine. All the excess

Network. We use the word ‘revolution’ in this sense

carbon and other greenhouse gases would be

because our food system has become so toxic, so

gone from the atmosphere and from the oceans.

dominated by corporate interests that it is not

All the pollution would be gone from the lakes,

enough now to tweak it here and tweak it there.

rivers, and oceans; our topsoil would be back; our

It is not enough to deal with symptoms while over-

air quality would be pure; it would be a beautiful

looking the causes. We use the word ‘revolution’

world. But, if we hadn’t evolved, if we hadn’t become

because we need fundamental changes, guided

more conscious people, more responsible people,

we hope by love, that leads to greater health for

then in a few decades or centuries we would almost

each of us, and the whole earth community.

certainly just screw it all up again. We’d create what we have in fact created now, a polluted world where

On the other hand, the concept of revolution that

the power resides less and less in the hands of the

is presented in The Hunger Games is a decidedly

people, and more and more in the hands of the very

violent one. Donald Sutherland, the veteran actor

rich. A world with shrinking civil liberties, expand-

who plays President Snow, the tyrannical president

ing corporate influence, and increasing domestic

in The Hunger Games, has said that he hopes The

surveillance; a world very much like that depicted in

Hunger Games will stir up a revolution.

The Hunger Games. This is why I think we need to evolve as people, and why I have misgivings about

I sympathize with Donald Sutherland’s feelings. We

the kind of violent revolution the Hunger Games

absolutely need fundamental change, but there’s

seem to be calling for.

something about the call for the kind of violent revolution that the Hunger Games seems to be

John Robbins is the author of nine bestsellers that

about that I find, honestly, quite frightening. Some-

have collectively sold more than 3 million copies and

times I think we bandy about the word revolution

been translated into 26 languages. His books include

a little too flippantly, without regard for the misery and suffering violence often causes.

With all due respect to The Hunger Games, maybe we need not so much to revolt as to evolve. Not so much to take up arms as to become more powerful people. There is a difference between force and power. We need to fully own our power, but I don’t think we do that through violence.

16

Naked Food Magazine

The Food Revolution, Diet For A New America, and No Happy Cows: Dispatches from the Frontlines of the Food Revolution. As an advocate for a compassionate and healthy way of life, John is the recipient of the Rachel Carson Award, the Albert Schweitzer Humanitarian Award, the Peace Abbey’s Courage of Conscience Award, Green America’s Lifetime Achievement Award, and many other accolades.

THE EVOLUTION BEYOND THE REVOLUTION

BY JOHN ROBBINS Naked Food Magazine

17

NAKED WISDOM

DISEASES OF AFFLUENCE

3500 years ago

BY PAMELA POPPER, PHD

For many years, Dr. John McDougall has called conditions like heart disease, cancer, and diabetes, “diseases of affluence.”

Only the affluent can afford to eat the rich Western diet with lots of animal food, dairy, and refined and processed foods. The peasants of the world who live on potatoes and rice, on the other hand, are lean and healthier in spite of their lower economic status.

18

Naked Food Magazine

Naked Food Magazine

19

NAKED WISDOM Diseases of affluence are not new – throughout

The inspiration for this study originated when

recorded history the wealthier class has been

Dr. Gregory Thomas from the University of

able to afford health-destroying foods, while

California Irvine was touring the Museum of

the peasants only could afford to eat them on

Egyptian Antiquities.

holidays.

on the nameplate of Pharaoh Merenptah, he

According to information

died at the age of 60 and had atherosclerosis.

Recent evidence confirms this fact. Examination

American and Egyptian researchers found this

of Egyptian mummies, some of them 3500

curious since the traditional medical thought

years old, shows that many of them had

is that heart disease is a modern phenomenon.

atherosclerosis.

Dr. Randall Thompson of the

The researchers decided to examine the mummy

University of Missouri Kansas City School of

using CT technology. A total of 22 mummies

Medicine

eventually

and

Dr.

Sam

Wann

from

the

were

examined,

and

peripheral

their

vasculature could be found in 16 of them. Of

findings at the American Heart Association

those 16, probable atherosclerosis was present in

2009 scientific sessions. They reported that the

nine. For those who were 45 years or older at the

mummies they examined all had high social

time of death, atherosclerosis was present in 87%.

Wisconsin

Heart

Hospital

presented

status, and many served in the courts of the Pharaohs or as priests or priestesses.

Thompson and Wann stated that members of the Egyptian upper classes were meat eaters, and

"It looks like people 3000 years ago had the

their diets would have included cattle, geese, and

propensity, at least under the circumstances of

ducks. "This disease has been around since the

living in the King's court, to develop this disease,"

time of Moses; it's as old as the Pyramids," said

said Wann.

Thompson.

For thousands of years, diets centered on animal foods have made people ill. The only thing that has changed is the number of people afflicted, since more people are able to afford the rich Western diet today than were able to 3500 years ago.

Dr. Pamela Popper is a naturopathic Doctor, an internationally recognized expert on nutrition, medicine and health, and the Executive Director of The Wellness Forum. www.wellnessforum.com References Adel H. Allam; Randall C. Thompson; L. Samuel Wann; Michael I. Miyamoto; Gregory S. Thomas. “Computed Tomographic Assessment of Atherosclerosis in Ancient Egyptian Mummies.” JAMA. 2009;302(19):2091-2094.

20

Naked Food Magazine

LIFE COMES UNPACKAGED.

REAL FOOD DOES TOO. GIVE LIFE THIS HOLIDAY. SUBSCRIBE TODAY @ NAKEDFOODMAGAZINE.COM

Naked Food Magazine

21

NAKED FOOD

22

Naked Food Magazine

IS YOUR DIET

ALKALINE

or acid forming? test it at home!

BY MICHAEL GREGER MD

I have presented evidence in the past challenging the notion that our body is buffering the acid formed from our diet with calcium from our bones.

How then is our body neutralizing the acid? Maybe with our muscles!

Our blood gets more acidic and our kidney function declines.

Naked Food Magazine

23

NAKED FOOD This may be a reason we lose muscle mass as

vegetables with lots of dark green leafies benefit

we get older. As a pair of researchers note:

health?” Then, of course, the answer is yes. An

“The modern Western diet based on ani-

alkaline diet benefits health. If the question is

mal products generates an acid load that

“Does it matter what our ‘peeH’ is (whether our

may cause a lifespan state of unnoticed and

urine is acid or alkaline) regardless of what actu-

growing metabolic acidosis.” This chronic low-

ally goes into our mouth?” then the answer is…

level diet-dependent metabolic acidosis might

still yes. The accepted benefits of having alka-

contribute to the progressive shrinking of our

line urine appear limited to two areas: lower risk

muscle mass as we age.

of kidney stones and better uric acid clearance.

Muscle wasting appears to be an adaptive

We’ve known about kidney stones and alkalinity

response to acidosis. When our muscles break

for a while, but the uric acid data is new.

down, amino acids are released into the

Researchers have found that alkalization of the

bloodstream. Our liver can then take these

urine is effective for removing uric acid from the

amino

called

body. Uric acid is bad stuff (potentially increasing

glutamine, which our kidneys can use to get

one’s risk of fatal stroke, heart disease, and death),

rid of excess acid.

so clearing more from your system is a good

acids

and

make

something

Indeed, in a three year

study, those over age 65 eating alkaline di-

thing.

ets were better able to preserve their musthink

Those eating plant-based diets appear then to

may be because the alkaline-producing fruits and

have an advantage in this regard. The average

vegetables helped relieve the mild acidosis that

vegetarian diet is alkaline producing, and the

occurs with the ingestion of the standard

average meat-eating diet is acid producing.

American diet.

Even though there are some acid-forming meat-

cle

mass,

which

the

researchers

substitutes, like some of the Quorn products, “Does an alkaline diet benefit health?” If the

they’re not as bad as something like tuna,

question is “Does a diet low in meat, eggs, and

and they’re typically consumed in smaller

dairy—all acid-producing—and high in fruits and

quantities

than

meat

consumers

consume

meat. Since the protein in plants is usually accompanied

by

much

more

potassium

(which is alkalinizing), there is good reason to try to meet protein needs from plant sources. And when researchers actually measure urine pH, those eating strictly plantbased diets have thegreatest advantage, with significantly more alkaline urine than omnivores.

24

Naked Food Magazine

How can we tell what our urine pH is? Well we can be all boring and order some pH paper strips to pee on. Or… we can use what everyone should have right now in their crisper, a purple cabbage.

Everyone should have a red or purple cabbage in their fridge since it is not only one of the single best nutrition bangs for our buck, but we can also do science with it!

First, either boil some purple cabbage until the water turns deep purple or (a quicker and safer way since there’s no hot liquids) blend some raw with water in a blender and strain out the solids.

DID YOU KNOW? Human blood pH should be slightly alkaline (7.35 - 7.45). Below or above this range means symptoms and disease. A pH of 7.0 is neutral. A pH below 7.0 is acidic. A pH above 7.0 is alkaline. An acidic pH can occur from an acid forming diet, emotional stress, toxic overload, and/or immune reactions, or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur.

Then what you can do with that royal purple liquid is pour it in the toilet bowl after you urinate. (You can imagine how much fun kids have with this!)

If it stays purple, your urine is acidic and you should eat more dark green leafy vegetables. If the toilet bowl turns pink, your urine is really acidic, so you should definitely eat more dark green leafy

An acidic balance will decrease the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it's ability to repair damaged cells, decrease it's ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. A blood pH of 6.9, which is only slightly acidic, can induce coma and death.

vegetables. We’re looking for blue. If it turns blue that means your urine is neutral or even basic.

If it’s sky blue, you should… continue to eat more dark green leafy vegetables. Now I have a low-flow toilet, so there’s very little water in the bowel to start with. The effect might not be as dramatic if diluted in a larger quantity of water.

A founding member of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. For more

The reason acidosis is more common in our society is mostly due to the Standard American Diet, which is far too high in acid producing animal products like meat, eggs, and dairy, and far too low in alkaline producing foods like fresh vegetables. Additionally, we eat acid producing processed foods like white flour and sugar and drink acid producing beverages like coffee and soft drinks. We use too many drugs, which are acid forming.

Generally, alkaline forming foods include: most fruits, green vegetables, peas, beans, lentils, spices, herbs and seasonings, and seeds and nuts. Generally, acid forming foods include: meat, fish, poultry, eggs, pastries, sodas, and coffee.

information visit NutritionFacts.org.

Naked Food Magazine

25

NAKED KITCHEN

NAKED HOLIDAY GAZPACHO Yield: 4 Servings. Recipe developed by the Naked Food Chefs.

INGREDIENTS For the soup • 2 small bunches of organic spinach • 1 organic cucumber • 1 organic zucchini • 2 cups water • 1⁄8 tsp. paprika • 1 tsp. tamari • 3 Tbsp. chia seeds • 1 cup ice For the topping • 1 chayote, diced • 2 organic peppers, any color, diced • 1 sprig of basil • 2 Tbsp. red onion, chopped small • Pinch of black pepper METHOD Mix all topping ingredients in a bowl except for basil.

In a power blender, add all soup ingredients together until smooth. Pour soup in individual serving plates and add topping to each soup. Serve immediately or chill for 30 minutes before serving. Top with basil.

26

Naked Food Magazine

Naked Food Magazine

27

NAKED DIET

Dietary Addictions Why eating healthfully is so difficult

BY ALAN GOLDHAMER, D.C.

Today, most people acknowledge that drugs, including nicotine, alcohol, caffeine and cocaine, are addictive.

It is common knowledge that repeated exposure to these substances can result in physical addiction and that the consequences of addiction can be devastating. Escaping the pleasure trap of addiction can be extremely difficult. Even the most effective treatment programs fail miserably for the vast majority of addicts. For example, the most effective treatment programs for alcoholism involve a period of intensive in-patient care for 30 days, followed by outpatient support often involving 90 visits in 90 days to a 12-step program. Of the highly motivated addicts who complete the program, over 70 percent fail.

28

Naked Food Magazine

Naked Food Magazine

29

NAKED DIET Unlike drugs, whose use is voluntary, food is

production of oil or sugar. When the desired

essential for life. Some foods, particularly highly

component is separated from the naturally occur-

processed, stimulating foods, elicit responses

ring fiber, water, and other nutrients, it is much

similar to addiction. Not all individuals respond

easier to overeat. This effect is further enhanced

to the addictive nature of highly processed foods,

because the artificially concentrated taste of the

and those who do, may not respond in exactly

isolated substance is very stimulating to the taste

the same way.

buds.

In the case of flour

When human beings or other animals eat

The dietary pleasure trap is often hidden and extremely difficult to escape. The most common result is obesity. The medical management of obesity has a lower cure rate than the treatment of most cancers and recidivism exceeds 90 percent in most studies. The key to understanding food addiction is to understand the nature of

highly

processed

foods.

Natural

foods

contain carbohydrates, protein and fat, but they also contain fiber and water. When foods are highly processed, the fiber and water are often removed or modified, when the grain is ground into a very fine powder. This process makes the carbohydrate in the grain infinitely more available to the body. Another technique in processing food is to isolate and concentrate one component of food as is done in the

highly concentrated processed foods, including oil, sugar and flour products, they artificially stimulate dopamine secretion in the brain.

Dopamine is the neuro chemical most closely associated with pleasure. The more highly concentrated the food, calories per pound, the more dopamine is secreted by the brain, the better the food tastes and the more effective the pleasure trap is. In addition, artificially concentrated foods are devoid of the whole food factors, including fiber, that trigger the satiety mechanisms in the brain that are responsible for the feeling of fullness and the regulation of total calorie intake. When satiation is not triggered normally, overeating becomes inevitable, and obesity eventually follows. When they say, “Betcha can’t just eat one,” they’re not kidding!

Over two-thirds of adults in the United States are now overweight or obese. The epidemic of obesity in industrialized society is the result of the dietary pleasure trap and the overeating that it encourages.

One reason it is so difficult for people to escape the dietary pleasure trap is the belief in the concept of moderation. A common belief is that everything in moderation is healthful. Although there are some people who can eat processed foods in moderation, if you are struggling with your weight, chances are YOU are not one of

30

Naked Food Magazine

them. When it comes to addiction, moderation

recommended for health reasons not necessarily

is NOT the answer. We do not advise alcoholics

related to the pleasure trap.

to drink moderately. We do not advise alcoholics to put their alcohol in a smaller cup to

This

type

of

health

reduce their over consumption, nor do we

conjunction with appropriate sleep and exercise,

advise them to put their drink down between

will result in the normalization of weight. Most

sips. We don’t suggest drinking just beer and

overweight people who adopt this eating plan

wine, and we don’t tell them to count their

will lose 1-2 pounds a week. Those individuals

ounces of intake. Above all, most addicts

following a strictly vegan diet should insure a

dearly hold to the belief that they can continue

reliable source of vitamin B12 and adequate

to drink moderately, but experience will soon

exposure to sunshine to insure production of

prove this to be a fallacy. We do not advise

vitamin D. Just as some alcoholics find that,

alcoholics to drink moderately because IT DOES

“Just quit drinking,” is not always easy, many

NOT WORK! Fat people caught in the dietary

overweight

pleasure trap are told that they just need some

health promoting diet. Addicts of all kinds

discipline, or they need to chew their food more,

often find benefit in taking a time out in a

put their fork down between each bite, etc. They

health-promoting environment that avoids the

are told to eat in moderation. This strategy will

distractions and temptations associated with

fail miserably for dietary addicts in the same

modern life. In addition to a health-promoting

way it fails for drug addicts.

environment, a period of medically super-

people

promoting

struggle

diet,

in

establishing

a

vised water-only fasting can also prove to be an The 100 percent effective system for treating

effective adjunct. Fasting can clear the palate

alcoholism involves the elimination of alcohol.

and help reset the appestatic mechanisms,

The 100 percent effective system for treating

similar to rebooting your computer. Many find

dietary addiction and the resulting obesity,

fasting to be most effective AFTER a prolonged

involves the elimination of the highly processed

period of dietary compliance. The longer you

foods that can fool the satiety systems of the

sustain dietary excellence PRIOR to fasting, the

brain and result in the artificial stimulation of

more effective fasting tends to be in promoting a

the

return to optimum health.

pleasure

inducing

neurochemical

dop-

amine. The most effective way to lose weight and regain health is to adopt a health-promoting

Alan

diet derived from abundant quantities of fresh

osteopathic physician, and founder of True-

fruits and vegetables, and the variable addition

North Health Center.

of raw nuts and seeds, minimally processed

The

starchy vegetables, (including potatoes, yams, squashes, etc.), whole grains (brown rice, millet, quinoa, but NOT flour products), and beans (such as lentils, peas, etc.). The elimination or severe limitation

of

all

animal

products

is

also

Goldhamer

Health

is

a

chiropractic

doctor,

He is also the author of

Promoting

Cookbook

which

provides detailed nutritional information on how and why to adopt a health promoting diet; and the co-author of The Pleasure Trap. For further information visit HealthPromoting.com

Naked Food Magazine

31

NAKED WISDOM

Q&A with

DOUG LISLE, PHD Dear Dr. Doug:

are right. I suggest that people

surprised and happy with our

share

results – not gloating. By sig-

this

new

information

with others with the spirit of an

naling

curiosity

with

humil-

interesting discovery – that all

ity, we can reduce the defensive

the answers may not all be

hostility so common in these

known – but that this new

situations. The beauty of an

perspective seems like a worthy

experiment is – we have the

direction to explore.

right to be wrong. If our friends or family say, “But you HAVE to

I have recently started making health changes to my diet, but

In your husband’s case, let

have more protein!” – we can

my husband is very resistant to

him simply watch you making

say, “You might be right, but

these ideas.

changes,

you

I’m going to run this little experi-

high and I am worried about

survive. You can even joke

ment and just see what happens.

him, but when we talk about this

about it in this way. “It seems

My doctor says it should be fine,

stuff it just doesn’t go well. Any

to be working for me, but we’ll

but we’ll just watch it and see.”

suggestions?

know more by my birthday.” I

- Cristina W., Belmont, CA.

like to have people tell their

People adopt positive changes

family and friends that they

at their own individual pace.

My first suggestion is that we

are running a little experiment

There are usually multiple rea-

look at this as a long-term

for a few months, and we will

sons that draw a person toward

process,

short-term

just see how it goes when it is

change, and multiple layers of

emergency. Whatever people’s

time to look at the results.

resistance that contribute to

health problems are, the issues

Choose a psychologically mean-

keeping them from moving

are usually not dire; and if we

ingful target date a few months

forward. By managing the inter-

act quickly and aggressively,

in the future, such as a birthday,

personal aspects of these situa-

we are likely to create nothing

or a major holiday. “We’ll see

tions with a patient and gentle

but resistance. Instead, the first

how it works for me by Thanks-

stance, we help others open a

thing we need to do is to be

giving – then we’ll have a better

door for themselves when they

patient.

idea.”

are finally ready.

His cholesterol is

not

a

If we start lecturing

and

see

if

people or warning them of can

In this way, we don’t get locked

expect that they will be very

into being so sure that we are

Dr. Doug Lisle is the

defensive.

right. We also, then, don’t put

Director of Research for the

other people in a position of

TrueNorth Health Center in

I try to encourage the idea of

being “wrong” when we do well.

Santa Rosa, California, and

making our own healthy changes

We weren’t sure, so how could

is the psychologist for the

as a process of experimentation.

they know? We also don’t em-

In this way, we don’t have to

barrass them by pushing results

signal that we are so sure we

in their faces. We are pleasantly

impending

32

disaster,

Naked Food Magazine

we

McDougall Wellness Program.

NAKED KITCHEN

FABULOUS CHIA SEED PUDDING

Total Time: 15 Min + 4 hr. chilling. Yield: 4 Servings. Recipe by the Naked Food Chefs.

INGREDIENTS •

2 ½ cups almond milk

•

4 dates

•

½ cup chia seeds (3 ounces)

•

½ Tsp. finely grated lemon zest

•

1⁄8 tbsp. vanilla extract (optional)

•

Fruit of your choice, chopped

•

Nuts (almonds or pecans)

METHOD In a high power blender, combine the almond milk with the dates and blend until dates liquify. Pour in a 1-quart jar. Add the chia seeds and lemon zest to the jar. Close and shake well. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding in bowls and serve with your favorite fruit (berries, mango, pomegranate, banana, peach) and nuts such as almonds or pecans.

Chef’s Note: The pudding can be refrigerated for up to 3 days.

Naked Food Magazine

33

NAKED NAKEDKITCHEN FOOD

QUINOA STUFFED EGGPLANTS Yield: 4 Servings. Recipe developed by the Naked Food Chefs.

34

Naked Food Magazine

INGREDIENTS

METHOD

•

2 large organic eggplants

Cut the eggplants in half, lengthwise, leaving

•

1 cup quinoa, cooked according to package

the top open with the cut-side facing up. Place

instructions

on a silicone sheet and bake for 25 minutes at

•

1 organic onion, chopped

375 degrees.

•

2 Portobello mushrooms

•

¼ red bell pepper, chopped

In medium saucepan, sauté vegetables and tofu

•

1 carrot, chopped

with the vegetable broth. Stir in quinoa and

•

2 garlic cloves, minced

cook for 15 minutes on medium heat. Set aside.

•

2 tomato, chopped

Remove the eggplants from the oven. Let cool

•

¼ bunch parsley

slightly before scooping out the insides or

•

7 oz. firm tofu (half package), optional

pushing the inside flesh to the sides to leave

•

½ cup vegetable broth

room for the stuffing. Place the stuffing into

•

½ tsp. cumin

the eggplants halves. Top with parsley and serve.

•

½ tsp. non-gmo light miso

•

¼ tsp. ground pepper

Naked Food Magazine

35

NAKED HEALING

COULD IT BE

CELIAC DISEASE?

BY JOHN MCDOUGALL MD

Intestinal problems that linger despite adherence to a plant-based diet may be the result of celiac disease (CD). As many as one in every hundred people—1% of the population—is affected by CD, a condition caused by gluten—protein molecules most commonly found in wheat, barley, and rye.1 Celiac disease prevents the small intestine from effectively absorbing necessary nutrients. This malabsorption then leads to diarrhea, abdominal pain, flatulence, weakness, and weight loss. These symptoms are often confused with irritable bowel syndrome and 10% of people who receive this diagnosis actually have CD.2 In late stages nutritional deficiencies can result.biologic changes that occur that are "on top of" or "in addition to" those directed by our basic set of genes that we inherit from our parents.)

36

Naked Food Magazine

Naked Food Magazine

37

NAKED HEALING

Reading the Genetic Code So who gets CD? There is a genetic tendency to develop CD, but breastfeeding and the

a family tendency for CD, moth-

that remains is the concentrated

er’s diet should be gluten-free

protein, is used as a meat sub-

during her nursing responsibil-

stitute, and is called seitan (say-

ity.

tan). On a vegetarian menu you

4

will see this replacement referred

introduction of gluten-contain-

to as mock-duck, -chicken, -fish

ing foods after the first three

After

months of life reduce future risk

second most prevalent food

of suffering from this kind of

substance in Western civilization.

intolerance. 3 Therefore, attention

Traditionally, gluten is defined

Diagnosing Celiac Disease

to early nutrition is the best form

as a cohesive, elastic protein

The first step in confirming a

of prevention. Children should

that is left behind after starch

clinical

be breast-fed exclusively until 6

is washed away from wheat

disease, based on the patient’s

months of age. (No other foods,

flour, and is actually made up

story, is a blood test to measure

not even additional water or

of

proteins.

levels of specific antibodies—

juice.) The intestinal tract does

A wheat grain consists of 3

Immunoglobulin A (IgA), anti-

not fully mature until age 2; and,

layers: the outer husk, the germ

tissue transglutaminase (tTGA),

therefore, extra care should be

and the endosperm or “white

or

taken with your child’s diet dur-

flour.” This “white flour” portion,

antibodies (AEA). If the patient

ing this vulnerable period—in-

which constitutes about 70% of

has been eating gluten regu-

troduce non-gluten starches and

the grain, contains the potential-

larly and all three tests come

fruits at about 6 months of age—

ly toxic gluten for those people

back positive, there is a very

continue partial breast feeding

with CD. The rubbery strands

high chance that the patient

until 2 years of age, ideally. Food

you see when you knead dough

has celiac disease.5 However, the

proteins from the mother’s diet

to make bread is gluten. Pure

suspicion is only confirmed after

are present in her breast-milk;

wheat gluten, made by rinsing

a biopsy of the intestine shows

therefore, in cases where there is

wheat flour with water until all

classic

sugar,

many

gluten

different

is

the

or -beef.

suspicion

IgA

characteristic

In medical terms the

characteristic villous

celiac

anti-endomysium

changes

of CD.

of

changes

atrophy,

are

hyperplasia

of the crypts and increased intraepithelial However,

lymphocytes.

the

connection

between gluten and this disease is so close that the diagnosis can also be made when the patient

experiences

improvement

of

dramatic symptoms

upon following a gluten-free diet.

38

Naked Food Magazine

lack of compliance, usually due

Celiac Disease Leads to Many Other Problems The

intestinal

tract

to insufficient motivation and

must

perform

two

diametrically

opposed

functions—it

must

allow nutrients (including food proteins) into the body and at the same time defend against invading proteins from bacteria, parasites, and viruses.6 This meeting

of

needs

is

accomplished by a single cell layer forming the “gut barrier.”

In people with CD, the

gluten protein damages this barrier creating a “leaky gut.”

Now “foreign proteins” from microbes and food are indiscriminately allowed to pass through the intestinal wall—causing all kinds of troubles. People with untreated celiac disease have two to six times greater risk of dying, mainly due to an increase in the risk of lymphoma, and a much greater risk of suffering from autoimmune diseases, like type-1 diabetes and thyroiditis.1,2,5,7

information,

is

the

greatest

obstacle against success. Fortunately, strict adherence to a gluten-free diet allows the intestine to heal, stopping the malabsorption, and plugging the “leaky gut,” which in turn reduces the risk of future autoimmune and non-autoimmune diseases.1,2,5-10 A plant-based diet (with the above adjustments) works very well for people with gluten intolerance as well as almost all other health problems. Once diagnosed with celiac disease, people

attempt

to

replace

familiar

foods,

like

breads

and noodles, with gluten-free varieties. You might try “spaghetti” noodles made from rice, corn, quinoa, or buckwheat. Use corn tortillas instead of wheat flour wraps. Though it may take some time to find suitable gluten-free

substitutions

for

Autoimmune Diseases • Type-1 diabetes • Hypothyroidism • Hyperthyroidism • Sjögren’s syndrome • Scleroderma • Rheumatoid arthritis • Psoriasis • Lupus • Alopecia (hair loss) • Adrenal insufficiency • Vasculitis Non-autoimmune Diseases • Lymphomas • Other cancers • Dermatitis Herpetiformis (skin burning, prickling, itching or tingling) • Bone loss (osteopenia/osteoporosis) • Loss of dental enamel • Anemia (iron deficiency) • Liver dysfunction (elevated enzymes) • Growth retardation • Infertility • Delayed puberty • Neurologic disorders (cerebellar ataxia, migraine, neuropathy, epilepsy) • Autism8 • Schizophrenia9 • Fetal loss

favorite foods, the result is well worth the effort—simple, cost-

Diet: The Only Treatment for Celiac Disease

Health Problems Common with CD

free, side-effect-free relief from a serious lifelong condition.

issues,

including

vegetarian

diets.

Celiac disease is a lifelong

You will also find consider-

condition—therefore

patients

able help on the internet by

must stick to a diet low in

searching for celiac disease.

A Wheat-Free Diet: Your Next Step to Excellent Health

gluten in order to regain lost

Many gluten-free products are

Celiac disease is only one reason

health and remain disease-free.

sold and most companies seem

to consider eliminating wheat

As with all dietary treatments,

to have concern for other dietary

and similar grains (barley, rye) Naked Food Magazine

39

NAKED HEALING

Health Offending Foods for CD10 • • • • • • • •

•

Barley Einkorn Emmer Kamut Rye Spelt Triticale Wheat* durum and semolina bulgur seitan Beer, ales, and malted drinks contain considerable gluten.

*Lactobacilli bacteria are used to make sourdough bread, which will remove (hydrolyze) most of the gluten and make the wheat tolerable for most people with CD.2

Foods Acceptable for CD10 Grains • Amaranth • Buckwheat (or kasha) • Corn • Job's tears • Millet • Quinoa • Rice • Sorghum • Teff • Wild rice Oats*11 Other Foods • All root vegetables, like potatoes, yams, sweet potatoes, and cassavaroot (tapioca) • All legumes**, more specifically, beans (including soy and chickpeas), peas and lentils • All green and yellow vegetables • All fruits * Oats have been demonstrated in multiple studies to be free of toxic proteins and tolerated by most (but not all11) people with CD, but there is worry that commercial oat products may be contaminated with wheat. **Legumes make extra gas, sometimes causing bloating and bowel discomfort.

This reaction may be confused with symptoms of CD.

40

Naked Food Magazine

from your diet. Of all plant foods,

and green vegetables and fresh

wheat is the most common cause

fruits.

of food allergies and therefore will need to be eliminated when

John McDougall, MD is a board-

the basic plant-based diet (which

certified internist, author of 11

contains wheat) fails to solve

national best-selling books, host

problems, such as inflammatory

of

arthritis, colitis, sinusitis, and asthma.

The

most

common

and

is as flour made into breads, bagels, and pastas. However, additional nutritional problems are created by turning the whole wheat berry into a powdery material, the flour. This grinding process changes the physical properties so that the flour’s calories are absorbed more rapidly and completely than calories in the original whole grain— making weight loss difficult for some people. simple

eliminating

nationally

syndicated

television show McDougall M.D., and medical director of the 10-

delicious way wheat is served

This

the

modification foods

from

of the

wheat family, and especially those processed into flours, may be the final essential step for some people to regain their lost health. So, if you are still having problems with weight loss and/or you’re not feeling as well as you should, try centering your diet around potatoes, sweet potatoes, whole grain rice and beans with plenty of yellow

day, live-in McDougall Program.

For more information visit www. drmcdougall.com References: 1) Alaedini A, Green PH. Narrative review: celiac disease: understanding a complex autoimmune disorder. Ann Intern Med.2005 Feb 15;142(4):289-98.

2) Robins G, Howdle PD. Advances in celiac disease. Curr Opin Gastroenterol. 2005 Mar;21(2):152-61.

3) Norris JM, Barriga K, Hoffenberg EJ, Taki I, Miao D, Haas JE, Emery LM, Sokol RJ, Erlich HA, Eisenbarth GS, Rewers M. Risk of celiac disease autoimmunity and timing of gluten introduction in the diet of infants at increased risk of disease. JAMA. 2005 May 18;293(19):2343-51.

4) Chirdo FG, Rumbo M, Anon MC, Fossati CA. Presence of high levels of non-degraded gliadin in breast milk from healthy mothers.

Scand J Gastroenterol. 1998 Nov;33(11):118692.

5) Green PH, Jabri B. Coeliac disease. Lancet.

2003 Aug 2;362(9381):383-91.

6) Macdonald TT, Monteleone G. Immunity, inflammation, and allergy in the gut. Science.

2005 Mar 25;307(5717):1920-5.

7) Viljamaa M, Kaukinen K, Huhtala H, Kyronpalo S, Rasmussen M, Collin P. Coeliac disease, autoimmune diseases and gluten exposure. Scand J Gastroenterol. 2005 Apr;40(4):437-43.

8) Millward C, Ferriter M, Calver S, ConnellJones G. Gluten- and casein-free diets for autistic spectrum disorder. Cochrane Database Syst Rev. 2004;(2):CD003498.

9) Eaton W, Mortensen PB, Agerbo E, Byrne M, Mors O, Ewald H. Coeliac disease and schizophrenia: population based case control study with linkage of Danish national registers. BMJ. 2004 Feb 21;328(7437):438-9.

10) Ciclitira PJ, Ellis HJ, Lundin KE. Glutenfree diet--what is toxic? Best Pract Res Clin Gastroenterol. 2005 Jun;19(3):359-71.

11) Arentz-Hansen H, Fleckenstein B, Molberg O, Scott H, Koning F, Jung G, Roepstorff P, Lundin KE, Sollid LM. The molecular basis for oat intolerance in patients with celiac disease. PLoS Med. 2004 Oct;1(1):e1. Epub 2004 Oct 19.

NAKED KITCHEN

naked & RAW apple tart Yield: 4 Servings. Recipe developed by the Naked Food Chefs

INGREDIENTS

METHOD

•

3 organic apples (any kind), shredded

Mix apples, cranberries, almond butter, and oats and place

•

1 cup dried cranberries

mixture in serving dish.

•

1 cup coconut flakes

Add coconut flakes for topping, cover, and refrigerate for 2

•

1 cup old fashioned rolled oats

hours. Serve and enjoy.

•

2 Tbsp. raw almond butter

Naked Food Magazine

41

NAKED LIFE

9

brilliantLY

eat it. Parsley contains a naturalfreshening chemical.

NAKED CURES

Your chest is congested.

Steam some onions, and stand

from your kitchen

over them as they are heating.

Breathing in the steam is enough to break up mucus.

You have a splinter.

Allergies have brought an eye itch.

Splash cool water on it.

The

You bit the inside of your mouth or have a canker sore.

itchiness comes from pollen stuck in your eye, and water will rinse it out.

You notice dandruff.

Put a piece of well-ripened ba-

Massage your scalp with smashed

nana skin, pulp-side down, on

avocados for a few minutes. The

the affected area. Cover the

natural oils will prevent flaking

Hold a raspberry in your mouth

whole thing with a bandage.

and will also give your hair some

in the affected area, or make a

The enzymes will help draw out

natural shine.

cooled raspberry tea and hold

the foreign matter.

each gulp in your mouth. Repeat the process a few times during

You’re seeing black spots in your field of vision.

the day. Raspberry helps close an open cut.

It could be a consequence of dehydration or low blood sugar.

You have Acne.

Drink a full glass of water and eat

You have bad breath.

a piece of fruit.

42

The real cause of acne is diet.

Avoid milk, cream, yogurt, butter,

It may be an intestinal issue, but

You have indigestion.

and any derivate of dairy. Ditch

many cases of bad breath are

Eat or drink anything with

meat as well. The condition of

due to dehydration, so drink a

ginger,

for

the skin is indicative of the con-

glass of water. If the bad breath

example. It will calm your stom-

dition of the body and overall

is from a pungent meal and

ach right away.

health, and an early warning sign

there is parsley on your plate,

that changes are needed.

like

ginger

Naked Food Magazine

tea,

YOU HAVE ONE BODY.

NAKEDFOODMAGAZINE.COM

NAKED KITCHEN

44

Naked Food Magazine

SWEET POTATO HUMMUS

Yield: 1 Serving. Recipe developed by the Naked Food Chefs.

INGREDIENTS •

2 organic large sweet potatoes

•

1 Tbsp. Tamari

•

1 Tbsp. Tahini

•

1 cup/can* organic chickpeas, cooked

•

Pinch of ground pepper

*Make sure the can is BPA-free METHOD Add 4 cups of water to a large pot and bring to a boil. Add sweet potatoes and cook for 35 minutes or until tender. Dice potatoes and blend in a food processor.

Add the rest of the ingredients and blend until smooth. Serve as a side dish, or as a dip accompanied with raw vegetables.

Naked Food Magazine

45

NAKED INTERVIEW

KRISTEN BELL IN LOVE WITH REAL FOOD. You know her as Anna from the film Frozen, as Veronica Mars, as Sarah Marshall, and as one half of a lovable Hollywood couple, however, Kristen Bell isn't your typical Hollywood starlet: She gardens.

She loves picking fruit from her trees. She munches on avocados, and she drizzles life, love, and health in everything she does. Kristen (a vegetarian since age 11) and her husband Dax (a carnivore), turned into plant-based eaters after watching the documentary, Forks Over Knives. "It's more about the health benefits than the ethics," she concedes. "But it's compounded by the fact that I love animals and feel better not eating them."

Mother, wife, role model, and actress, Kristen speaks to Naked Food about her views on food, her health secrets, and her undeniable love for plants.

46

Naked Food Magazine

Naked Food Magazine

47

NAKED INTERVIEW How were your eating habits growing up?

son; most often kale, squash, tomatoes, green

I loved all foods, except meats. For some reason,

beans, and herbs. I also have fig, tangerine, lemon,

eating meat never appealed to me. But if it wasn’t

apple, plum, and nectar plum trees, which all

meat, I’d eat it!

bloom at different times, so I always have fresh fruit around.

How do you keep a healthy diet while on the set? Have you found it difficult finding/making

What is the most romantic and deliciously

plant-based food requests while working?

healthy dinner that you like making for your

It takes some discipline to have a craft service

husband?

table available while you work and bypass the

Not sure if it qualifies as romantic, but I love

cookies and chips. Luckily, in Los Angeles, there

making

are so many fresh options that I usually pack my

husband. It’s an easy way for me to overload him

lunches for the week with kale, tomatoes or figs

with veggies he might not normally get. I start

from my garden, or whatever came fresh in my

with some lentils, then add greens (romaine or

Farm Delivery Box that week. I’ll usually make a

spinach, etc.) and each and every fruit, veggie and

grain (couscous, bulgur, quinoa, etc.) and throw in

nut I can find. That might be a bowl of cucumber,

a bunch of veggies.

carrot, fig, broccoli, apple, strawberry, walnut, and

a

garbage

disposal

salad

for

my

sunflower seeds. You don’t even need a dressing Do you enjoy cooking at home? Could you share

because you have so many bursting tastes!

one of your most favorite plant-based recipes?

Cooking is my meditation. It relaxes me. One of my

Tell us about This Bar Saves Lives, and why it is

favorite things to make is couscous cooked with

important to you.

veggie or No Chicken Stock for flavor. Then I let

It’s a really easy way to enjoy a yummy bar, and

it cool off and add arugula, dried currants or

help a hungry child. TBSL was the brain child of

blueberries, and walnuts or pecans. It’s divine.

a few friends of mine, who decided that eating is lovelier when it’s a shared experience. I think

Which whole foods are a must while pregnant,

companies using a give back or “one for one”

and also vital in your daughter’s diet?

model are the future, so for every TBSL purchased,

I try to eat and feed my kid as many “super foods”

a life-saving nutritional packet is donated to a

as possible. Avocados are big in our house, as we

child in need.

sometimes just spoon it right out of its skin with a bit of sea salt. My daughter loves them. We are

Do you often read the food labels on packaged

also big on blueberries, apples, walnuts, tomatoes,

food? Could you share a piece of advice about

and broccoli.

toxic ingredients?

Being smart about eating is so much easier than

48

What do you grow in your garden? How much of

it seems. You don’t need to be an expert to know

your food comes from it?

that fresh food is better than boxed food; If you

I have two (twin-sized bed) garden boxes. I grow

cannot pronounce some of the ingredients, it’s

a little bit of everything depending on the sea-

probably not great for you. They may taste great,

Naked Food Magazine

PHOTOGRAPHY: JUSTIN CAMPBELL

"I have two (twin-sized bed) garden boxes. I grow a little bit of everything depending on the season; Most often kale, squash tomatoes, green beans, and herbs."

Naked Food Magazine

49

NAKED INTERVIEW but they will leave you feeling sluggish and

all make a difference?

craving MORE food in the long run.

The most important step in my mind is knowledge, education. For too long, no one

I also pay attention to a company’s ethics when

cared to pay attention to where our food was

looking at its package. I want a company I

coming from, as long as it came. Now we have

purchase from to be responsible and have earth

every aisle in the supermarket bursting with

friendly practices as well as make great tasting

preservatives and sugar fillers. We have farmers

food. I respond and like to patronize family-owned

who cannot sustain their businesses as we have

businesses. One of my favorites is Maisie Jane’s

grossly inhumane factory farms. We need to be

California Sunshine Almond Butter because they

aware of what we are buying and where it comes

have really invested in saving the waning bee

from. We need to agree with how it got to us

population.

and what we are willing to sacrifice to get it there. If we all paid a bit more attention to

What are the top 3 things you would advise to

consciousness instead of convenience, we could

anyone who is looking to be healthier?

do a lot of good.

1. Ditch your car one day a week.

Find the closest place you need to go and walk, or bike, or take a subway. I think you’ll be surprised how much you enjoy it!

2. Make an attempt to enjoy Mother Nature’s recipes; an apple, carrot sticks, almonds, a fig. I have found so much delight in tasting foods without anything added or mixed.

Just appreciating the way it’s plucked from the earth can be delicious, too!

3. Let yourself off the hook. No one is perfect. Healthy habits take years to create and binging or guilty feelings aren’t good for anyone. As long as you are making an effort, you are doing great.

What would you say is the most important

step

into

a

more

sustainable world? How could we

50

Naked Food Magazine

NAKED KITCHEN

vision BOOSTER & restorer Yield: 1 serving. Recipe developed by the Naked Food Chefs.

INGREDIENTS •

3 organic carrots

•

1 orange, peeled

•

1 sprig organic fresh mint

•

¼ organic pear

•

¼ cup organic papaya

•

Juice of ½ lemon

•

1 cup filtered water

METHOD Mix in high power blender and serve.

Benefits Antioxidant Digestive Health Colon Health Vision Health

Major Nutrients Vitamin A, C, E Beta-carotene Fiber

Naked Food Magazine

51

NAKED KITCHEN

nutty HOLIDAY PLANTAINS Yield: 4 Servings. Recipe developed by the Naked Food Chefs.

INGREDIENTS • 3 ripened plantains (yellow with black spots) • 1⁄3 cup fresh fennel, chopped finely • ½ cup coconut flakes • ¼ cup walnuts, chopped METHOD Preheat oven to 375 degrees. Remove skin and chop each plantain in 2” pieces.

Place pieces in baking dish, sprinkle fennel and bake for 35 minutes. Top with coconut flakes and walnuts. Enjoy!

52

Naked Food Magazine

Naked Food Magazine

53

NAKED LIFESTYLE

54

Naked Food Magazine

BIODYNAMIC WINE The pleasure of sustainable balance

BY MICHELE LASTELLA

Wine is art, not an artifice. Balance makes it an art, and excess makes it an artifice.

Wine is biodynamic, when it is sustainable.

It is sustainable, if it is naturally grown. The biodynamic method is a holistic approach to agriculture that requires the elimination of all chemicals and artificial input to encourage the most natural and healthy environment in and around the vineyards.

It is in balance when the quality is more important than the size of the production.

In the same manner, there is balance as well when wine is enjoyed in moderation.

Naked Food Magazine

55

NAKED LIFESTYLE Developed in the 1920s by Austrian philosopher

portfolio of wines that are unique and tasty,

and social reformer Rudolph Steiner, biodynamic

and they mirror the richness and beauty of land.

practices emphasize a self-sustaining ecosystem and farming that connects living things on the

Other interesting aspects of the biodynamic

estate.

winemaking

standards

include

composting

all grape waste and using the resulting comTo make biodynamic wine, you have to do as

post in the vineyards, hand harvesting fruit, and

nature wants.

Industrialization demands more

the exclusion of micro-oxygenation and pasteuri-

quantity; therefore, the farmer’s trend is to

zation. Box and bag distribution of wine is not

industrialize the wine. Biodynamic is nature-based

allowed. The use of enzymes and tannins

only. It respects the different conditions of the

during winemaking and electro dialysis for cold

grapes, the soil, the weather, and other settings

stabilization is also prohibited.

under which the wine is made.

Farm

animals

are

Biodynamic

archetypal

symbols

of

fertility and have a special place in biodynamics.

They are handy mowers and weeders. They don’t compact the soil as the tractors do, and they act as fertilizer as they go, recycling nutrients back into the round. Unique to the biodynamic method of farming is a management approach that understands a vineyard as a self-contained individuality. It is managed as a living organism and such a production method yields grapes that are very true to the living earth, the light, the warmth and the distinct archetypal rhythms that permeate and form the fruit of the vineyard.

The

most

standards

advocate

winemaking with no added inputs, yet sulfites are still allowed as an additive. Grapes contain all of the natural antioxidants and phytonutrients that give wine staying power through aging in the bottle. This has been demonstrated through 8,000 years of natural winemaking history.

The health properties of the wine are thought to come from the antioxidant, resveratrol. This might be the key ingredient in red wine that helps prevent damage to blood vessels, by reducing LDL or low-density lipoprotein cholesterol (the "bad" cholesterol) and prevents blood clots; however, because of the alcohol content in wine, drinking a maximum of 4oz / 125cl glass occasion-

exciting

aspect

of

biodynamic

winemaking is the prohibition of cultured yeast and malolactic bacteria. This preserves and protects the terroir. Acid and sugar adjustments are also prohibited, upholding the authenticity

56

winemaking

ally is the right balance.

Michele Lastella is a sustainability expert and the founder of Sustainable Society, a multimedia company focused on developing innovation through

of the wine as a true expression of the fruit and

ancient knowledge. He is a food connoisseur and a

farm. Addition of yeast nutrients is discouraged.

producer of biodynamic wine and olives. Michele is

While the wines are not allowed to be manipu-

a Master Reiki, a theat and film writer, and a

lated to reach certain flavor profiles, each batch is

graduate from the National Academy Of Dramatic

specific to site and vintage. This results in a

Art in Italy. Visit www.Sustainable.Media

Naked Food Magazine

NAKED KITCHEN

PUMPKIN + TURMERIC RICE BOWL Yield: 4 servings. Recipe developed by the Naked Food Chefs.

INGREDIENTS

METHOD

•

1 cup of brown rice, quinoa, or

In a medium saucepan, add 2 cups of water and

quick-cooking bulgur, uncooked

1 cup of rice, quinoa or bulgur. Add 2 cloves of

•

1 cup raw pumpkin, peeled, diced

garlic, 1 tsp. of miso, turmeric, and the ¼ piece

•

1 tsp. turmeric

of pepper. Bring to a boil. Reduce heat and cook

•

6 cloves of garlic

according to package instructions.

•

¼ organic yellow, red or green pepper

In a food processor, chop the tomatoes and the

•

2 tsp. light miso (non-GMO, organic)

rest of the garlic. Add to a saucepan and sauté for

•

2 sprigs fresh organic parsley, chopped

5 minutes. Add vegetable broth, 1 tsp. miso, and

•

2 organic large tomatoes

chopped pumpkin. Cover and cook in low-medi-

•

1 cup vegetable broth

um heat for 14 minutes or until pumpkin is tender.

Serve individual rice bowls. Add pumpkin sauce and top with parsley.

Naked Food Magazine

57

NAKED KITCHEN

SWEET POTATO BISQUE Yield: 4 Servings. Recipe developed by the Naked Food Chefs.

58

Naked Food Magazine

INGREDIENTS • 3 large organic sweet potatoes, peeled • 1 medium-sized onion, peeled and diced • 2 cloves garlic, peeled and minced • 1 Tbsp. grated ginger • 1 Tbsp. thyme • ½ tsp. ground nutmeg • 1 tsp. ground cinnamon • 6 cups low-sodium vegetable broth, divided • 1½ cups unsweetened organic almond milk • 1 tsp. organic, non-gmo, light miso • Ground black pepper to taste METHOD In a large pot, cook potatoes for 35 minutes over 4 cups of water.

Place onion in a large saucepan and sauté over medium heat for 8 minutes. Add ¼ cup vegetable broth to keep the onion from sticking to the pan.

Add the garlic, ginger, thyme, nutmeg, and cinnamon and cook for 1 minute.

Add the sweet potatoes, vegetable broth, and miso. Bring the pot to a boil over high heat.

Reduce heat and simmer, covered, for 35 minutes, stirring occasionally.

Add almond milk. Cook for an additional 5 minutes, and season a bit of pepper. Serve and top with a sprinkle of fresh thyme.

Naked Food Magazine

59

NAKED TRUTH

60

Naked Food Magazine

PILLS OR PLANTS? The Hard Facts on Nutrition & Sexual Health

BY JOEL KAHN, MD

Naked Food Magazine

61

NAKED TRUTH The last I checked, the heart is about 3 feet

plate of ribs is much more likely to clog the

above the genitals. So what is a cardiologist do-

pudendal

ing counseling patients on sexual performance? In

performance before your heart gives out, even

the nearly 30 years I have been caring for heart

if both are getting clogged from poor lifestyle

patients, I have seen over and over that erectile

choices.

artery

and

impair

your

sexual

dysfunction (ED) can be an important warning sign to silent heart disease. Although harder

So what does great sex have to do with

to quantify, the same is probably true for some

nutrition? It takes healthy arteries, a healthy

women with sexual dysfunction. The failure to

endothelium, and a heart capable of pumping

perform adequately during sexual activities is

out increased blood flow to our pelvis to make

often a clue to an ailing endothelium.

it all happen. For both men and women, the sexual response requires a surge of blood flow

The endothelium is the single layer of cells

through arteries to enlarge specialized tissues

lining all the arteries of the body. When

(the clinical term for sexual organs) to prepare

healthy, the endothelial lining of arteries makes

for sexual play and climax. No increase in blood

a miraculous gas called nitric oxide that causes

flow, no sexual performance. And you thought it

arteries to expand or dilate and also helps

was all about flowers and champagne!

them

resist

clotting

and

atherosclerosis

(hardening of the arteries). The endothelium

In one study, researchers selected 53 men

can

by

with erectile dysfunction (ED) and had them

poor lifestyle habits, such as smoking and

drink pomegranate juice or a placebo for

consumption of animal-based and processed

4 weeks.1 Pomegranate juice has been shown

foods. Poor sexual performance may result from

to reverse endothelial dysfunction (the other

endothelial damage and may be recognized

ED) and cause artery plaques to reverse in

years before the same disease process causes

humans. When a global improvement score

a heart attack.

for achieving erection was measured after 4

be

injured

throughout

the

body

weeks, the drinking of real pomegranate juice Picture

this:

Draw

one

circle

about

the

was more likely to deliver the goods and lead

diameter of a Number 2 pencil and another

to erections. In another study, 555 diabetic

circle that is smaller and about the diameter

men were surveyed as to their adherence to a

of a stirrer in a drink side by side. The larger

Mediterranean diet rich in vegetables and

circle is the approximate diameter of a good

fruits and their ability to achieve erections. 2

sized coronary artery. The smaller circle is

The

approximately the diameter of the pudendal

particularly severe erectile difficulties was much

artery, the major blood supply to the penis. It

lower in the plant strong eaters.

presence

of

erectile

difficulties

and

is easy to see right away that the choice of one more burger, one more sausage or one more

62

Naked Food Magazine

How about nuts? A group of scientists studied

Which [of these] can make you master of your domain?

Arugula, rhubarb, kale, swiss chard, spinach, bok choy, and beets are the top of the list.

Naked Food Magazine

63

NAKED TRUTH 17 men with erectile dysfunction and had them

satisfactory. The biochemistry of the male sexual

eat 100 grams of pistachio nuts a day. 3 At the

response is understood better than the female

end of 3 weeks, cholesterol values were lower,

response but even Viagra has shown a therapeutic

blood flow measured in the penis was higher,

benefit in the sexual response of diabetic women

and measures of the ability to have erections

so the basics are universal.

were improved.

So why do vegans have an easier time with

Why bother with eating healthy, why not just

peak sexual performance? At present, there is

eat the burger with blue cheese and take the

no known dietary agent that mimics the blue

blue pill? The blue pill, or Viagra, and the 2

pill and directly boosts cGMP by blocking the

other available prescription drugs for erectile

same

dysfunction does not work in everyone. The

vegans

medications also require a healthy endothe-

pathway by increasing the production of nitric

lium and healthy arteries capable of providing

oxide, the miracle gas. Nitric oxide is generated

increased blood flow to work. If the sex organ

in the blood vessels by the amino acids

arteries

are

L-arginine and L-citrulline cycling back and

severely diseased, there will be no “badda

forth. This system is particularly active when you

boom badda bing” an hour after taking them.

are less than 40 years of age. If you want to

These medications only work by enhancing

boost your levels of nitric oxide for better

the natural effects of a healthy endothelium.

overall

the

size

of

a

Twizzler

stick

enzyme front

artery

that load

Viagra the

health

does.

However,

beginning

and

superior

of

this

sexual

responsiveness, why not eat healthy foods Here’s how it works: when the lining of the

high in these amino acids?

arteries is healthy and a lot of nitric oxide is made,

this

miracle

the

Foods that are particularly high in L-arginine

artery and causes a chemical called cyclic GMP

include pine nuts, peanuts, walnuts, almonds,

to increase.4 Cyclic GMP or cGMP results in

pistachios, and Brazil nuts. Grains, including oats

the blood vessel relaxing and dilating but it is

and wheat germ, also have significant amounts

a very short lived chemical. The drugs for

of L-arginine. And what about L-citrulline?

erectile

from

Watermelon has the highest concentration in

being broken down as fast as normal. The

nature (particularly the white rind), followed by

longer cGMP hangs around, the more blood

onions and garlic. Just one standard serving of

flow will increase (no that is not where the

yellow watermelon provides enough L-citrulline

expression well hung comes from). But if the

to boost sexual performance. My advice is that

endothelium is sick from fatty, toxic blood full

you might want to stick to watermelon and not

of recently ingested animal products and fat-

onions and garlic to boost your nitric oxide

ty foods, the nitric oxide will not be released

production before going on a date!

dysfunction

gas

diffuses

prevent

into

cGMP

as expected and the result will be less than

64

Naked Food Magazine

There

is

another

way

to

generate

nitric

to protect your brain, eat plants to protect

oxide and its blood flow-enhancing effects.

your heart, but also eat plants to power your

Chemicals called nitrates and nitrites, found

sexual life even if it seems hard at times. What

in many foods and generated in our saliva, are

may seem hard will keep you hard.

directly converted to nitric oxide. You may be thinking I thought nitrates and nitrites are bad

Joel

Kahn

MD,

for you? In fatty meats this may be true, as

Medicine at Wayne State University School of

they get converted to nitrosamines but in the

Medicine

healthiest foods, particularly vegetables, they

Michigan Healthcare Professionals PC. He is the

are a load of fun.

writer of The Holistic Heart Bible. He lectures

and

is

a

Director

Clinical of

Professor

Cardiac

of

Wellness,

widely on the cardiac benefits of vegan nutrition What foods are packed with nitrates, nitrates,

and writes for Readers Digest Magazine as the Holis-

and the antioxidants that make them rush to

tic Heart Doc.

convert to nitric oxide? Which of these can make you master of your domain? Arugula, rhubarb,

*The Esselstyn diet convincingly argues that a

kale, swiss chard, spinach, bok choy, and beets

plant-based, oil-free nutrition can not only

are the top of the list. Finish your diet off

prevent and stop the progression of heart

with grapes, pomegranates, apples, and green

disease, but also reverse its effects.

teas, and you have a dynamite erotic potion that will supercharge your endothelium both

This article is an excerpt from, "Rethink Food:

in your groin and your heart.

100+ Doctors Can't Be Wrong" by Amy-Lee Goodman and Shushana Castle. The book features over

Nutrition is of course, just one part (albeit

100 plant-based doctors who explain how we can

the biggest part) of an overall heart healthy

prevent and reverse leading chronic disease with a

lifestyle.

whole food, plant-based diet. Available on Amazon,

Not

smoking,

exercising

regularly,

avoiding diabetes and obesity, and achieving adequate sleep are proven ways to maintain endothelial health and sexual performance.

A low fat vegan diet along with exercise, stress reduction, no smoking, and social support led many participants on the Esselstyn* diet with advanced heart disease to enjoy improved sexual performance.

Over 400 years ago, Thomas Sydenham said, "A man is as old as his arteries." Four centuries later, we know just how right he was. Eat plants

Kindle, and Barnes and Noble worldwide.

References: 1. CP Forest, Nathan H. Padma, HR Liker, “Efficacy and safety of pomegranate juice on improvement of erectile dysfunction in male patients with mild to moderate erectile dysfunction: a randomized, placebo-controlled, double-bind, crossover study,” Int J Impot Res, 19(6)(Nov-Dec. 2007): 564-7.

2. F. Giugliano, MI Maiorino, G. Bellastella, R. Autorino, M DeSio, D. Giugliano, K. Esposito, “Adherence to Mediterranean diet and erectile dysfunction in men with type 2 diabetes,” J Sex Med 7(5)(2010): 1911-7. doi: 10.1111/j.1743-6109.2010.01713.x.

3. M. Aldemir, E. Okulu, S. Neselioglu, O Erel, O. Kayigil, “Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction,” Int J Impot Res 23(1)(Jan.Feb.-2011):32-8. doi:10.1038/ijir.2010.33.

4. G. Rayipati, JA McClung, WS Aronow, SJ Peterson, WH Frishman, “Type 5 phosphodiesterase inhibitors in the treatment of erectile dysfunction and cardiovascular disease,” Cardiol Rev 15(2)(Mar-Apr 2007):76-86.

Naked Food Magazine

65

NAKED KITCHEN

NAKED & FESTIVE Apple Cider

Yield: 4-6 servings. Recipe developed by the Naked Food Chefs.

INGREDIENTS

bottom off.

•

4 large organic apples

Add cloves, cinnamon sticks, and star anise

•

1 tsp. whole cloves

to a large saucepan over medium heat. Light-

•

3 Ceylon cinnamon sticks

ly toast the spices in the pan for 1 minute.

•

2 whole star anise

Add the orange juice and apple cider, and

•

Juice of 1 orange and orange peel

•

4 cups apple cider

simmer for 10 minutes. Do not boil. Reduce

•

Rum Extract

METHOD

Cut apples in half and scoop most of the pulp, leaving a thick wall. Make sure apple halves stand straight. If not, slice a little bit of the

66

Naked Food Magazine

the heat to low and add ½ tsp. rum extract.

Ladle the cider into the apple halves and garnish with cinnamon or a strip of orange peel, if desired. To keep warm, the cider can stay on very low heat while serving.

THINK SMART. EAT N KED. NAKEDFOODMAGAZINE.COM

Renew, refresh and re-energize!

Make fresh fruit and vegetable juices and smoothies at home.

Powerful juicers and blenders from Omega ensure you get the most out of your food every day, without sacrificing good taste.

www.OmegaJuicers.com

One machine. Endless possibilities.

Dehydrate fruits, vegetables and herbs.

Create all-natural fruit roll ups and granolas.

Prepare raw food cuisine. Make all-natural pet treats.

www.ExcaliburDehydrator.com